Find how much protein you need each day.
The RDA is 0.8 g per kg of body weight, and active people often aim for 1.2–2.0 g per kg. A 70 kg person who trains regularly needs about 84–112 g a day.
Protein builds and repairs muscle, enzymes and hormones. This calculator multiplies your weight by evidence-based ranges for healthy adults, older adults, regular exercisers, people building muscle and pregnancy, and shows the amount per meal.
Spreading protein over meals works well. People with kidney disease or other conditions should ask a doctor before raising protein. Combine with the Macro Calculator and see Calorie Calculator; for lean mass see the Lean Body Mass Calculator.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| Weight used | 70 kg (154.3 lb) |
| Spread over 3 meals | 28–37 g each |
| Spread over 4 meals | 21–28 g each |
| Calories from your protein | 336–448 kcal |
| Situation | g per kg | Your daily protein |
|---|---|---|
| Healthy adult — RDA | 0.8 | 56 g |
| Older adult (65+) | 1–1.2 | 70–84 g |
| Regularly active / endurance training | 1.2–1.6 | 84–112 g |
| Building muscle / strength training | 1.6–2.2 | 112–154 g |
| Pregnancy (second and third trimester) | 1.1 | 77 g |
| Situation | Protein per day |
|---|---|
| Sedentary adult (RDA) | 56 g |
| Older adult | 70–84 g |
| Regularly active | 84–112 g |
| Building muscle | 112–154 g |
| Pregnancy | 77 g |
At least 0.8 g per kg of body weight for healthy adults; more if you are active, older or pregnant.
Studies support about 1.6–2.2 g per kg a day alongside strength training.
In healthy people, intakes up to about 2 g per kg are generally considered safe. People with kidney disease should follow medical advice.
Pulses, dairy, eggs, fish, chicken, soya, nuts and seeds. Vegetarians can meet needs with a varied diet.
Often yes — about 1.0–1.2 g per kg helps preserve muscle with age.
Many people aim for 20–40 g per meal spread over the day.
It uses the published formula: protein (g) = weight (kg) × g per kg The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
Yes. Choose centimetres or feet and inches for height, and kilograms, pounds or stone for weight; the results are converted for you.
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.
