How to use it
- Enter your Body weight in kilograms.
- Choose the Goal that fits you: the RDA for a healthy adult, or one of the two training goals.
- Read the Protein for your goal, then compare the three goals in the table.
How the amounts are set
The recommended dietary allowance (RDA) for protein for healthy adults is 0.8 grams per kilogram of body weight a day, set by the Institute of Medicine in its 2005 report on macronutrients. It is the amount that meets the needs of nearly all healthy adults who are not training, and it is multiplied by your weight.
The International Society of Sports Nutrition, in its 2017 position stand on protein and exercise, says an intake of 1.4 to 2.0 grams per kilogram a day is sufficient for most exercising people to build and maintain muscle. For resistance-trained people eating fewer calories, the stand gives 2.3 to 3.1 grams per kilogram a day to help keep lean mass.
These figures are for healthy adults and are not medical advice. If you have kidney disease, diabetes or another condition, or you are pregnant, talk to a doctor or dietitian before you raise your protein, because the right amount can differ.
RDA, healthy adult = 0.8 g x kg a day
Build or keep muscle = 1.4 to 2.0 g x kg a day
Fat loss, strength work = 2.3 to 3.1 g x kg a day
Grams a day = body weight (kg) x grams per kgWhat the ranges do not include
- Kidney or liver disease: high protein is not advised for many people with these conditions, so ask a doctor first.
- Total diet: protein is one part of your food. Calories, fats and carbohydrates still need to fit your goal.
- Protein quality and timing: the stand also discusses meal spacing, but this tool gives only the daily amount.
Worked example: 70 kg, building or keeping muscle
The range is 1.4 x 70 = 98 grams to 2.0 x 70 = 140 grams a day.
For a healthy adult who does not train, the RDA gives 0.8 x 70 = 56 grams a day, and for fat loss with strength training, 2.3 x 70 = 161 grams to 3.1 x 70 = 217 grams.
| Goal | Grams a day |
|---|---|
| Healthy adult (RDA, 0.8 g/kg) | 56 g |
| Exercising to build or keep muscle (1.4 to 2.0 g/kg) | 98 - 140 g |
| Losing fat while strength training (2.3 to 3.1 g/kg) | 161 - 217 g |
Frequently asked questions
Is 0.8 grams per kilogram enough for everyone?
It is the recommended allowance for healthy adults who are not training. Exercising people often need more, which is why the calculator also shows the training ranges.
Why is there a range and not one number?
People differ in training load, body size and goals, so the ISSN gives a range. Start near the bottom of the range and move up if your training is hard.
Can I eat too much protein?
The upper figures are for healthy adults. Very high intakes are not advised for people with kidney disease, and any large change should be discussed with a doctor.
Does this tell me how much protein to eat at each meal?
No. It gives the daily total only. Divide it across your meals to suit your own routine, or ask a dietitian for a meal plan.
Are my weight and goal stored?
No. The calculation runs in your browser and nothing you enter is sent to us.
Sources
- Jäger R et al. 2017, ISSN position stand: protein and exercise (doi 10.1186/s12970-017-0177-8)
- Dietary Reference Intake: protein RDA 0.8 g/kg, IOM 2005 (Wikipedia)
Figures and text last checked on Tuesday, November 10, 2026.