Most adults need at least 0.8 g of protein per kg of body weight a day. People who exercise, build muscle, diet or are over 65 often benefit from more. Enter your weight below to see your range.
How this calculator works
It multiplies your body weight by a protein range for your situation:
| Situation | Grams per kg per day | Based on |
|---|---|---|
| General health, mostly sitting | 0.8–1.0 | US RDA for adults |
| Exercise most days | 1.2–1.6 | Sports nutrition position stands |
| Strength training to build muscle | 1.6–2.2 | Meta-analysis of resistance training studies |
| Losing weight and keeping muscle | 1.6–2.2 | Studies of diets with exercise |
| Aged 65 or over | 1.0–1.2 | Expert group on protein in older adults |
Spreading protein over three or four meals, with roughly 20–40 g each, appears to help muscle repair more than eating most of it in one meal.
Who should be careful
- People with chronic kidney disease are usually advised to limit protein. Ask your doctor before eating more.
- Pregnancy and breastfeeding raise protein needs; ask your midwife or doctor for your target.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559.