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Browse all calculatorsEnter your weight and situation for a sourced daily protein range in grams, a per-meal split and your share of calories.
This is a general estimate for educational use. It is not medical advice, a diagnosis or a treatment plan. Talk to a doctor, registered dietitian or other qualified professional before you change your diet, exercise or health care.
Protein needs differ in pregnancy and while breastfeeding, and for people with kidney disease or other conditions. If that applies to you, ask a doctor or registered dietitian; this page does not cover those situations.
Your details for the calorie share
Leave calories blank to compare protein with your estimated TDEE. Type your own intake to compare it with what you actually eat.
AMDR, 10 to 35 percent of calories Your range
| Situation | g per kg | Grams a day | Share of calories |
|---|
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A protein calculator turns body weight into a daily protein range in grams. Published figures include 0.8 g per kg for healthy adults (the RDA), 1.2 to 1.6 g per kg in the 2025-2030 Dietary Guidelines for Americans, and 1.2 to 2.0 g per kg in position papers for people who train. It also shows the share of calories.
It shows a range for each situation instead of one ideal number, because the sources describe ranges. Results change as you type, the working is written out, and the calorie share uses the same BMR and TDEE formulas as our TDEE calculator and calorie calculator. To turn calories into grams of protein, carbohydrate and fat together, use the macro calculator. More health and everyday tools are in the free online calculators list.
| Weight and situation | g per kg | Grams a day |
|---|---|---|
| 65 kg, adult RDA | 0.8 | 52 g |
| 65 kg, US Dietary Guidelines | 1.2 to 1.6 | 78 to 104 g |
| 65 kg, exercise or endurance | 1.2 to 2.0 | 78 to 130 g |
| 65 kg, strength training | 1.4 to 2.0 | 91 to 130 g |
| 65 kg, older adult | 1.0 to 1.2 | 65 to 78 g |
| 80 kg, exercise or endurance | 1.2 to 2.0 | 96 to 160 g |
| 154 lb (69.85 kg), strength training | 1.4 to 2.0 | 98 to 140 g |
The first answer is already on screen. Change any number and it updates at once, with no Calculate button.
Choose metric or US units, then type age, weight and height. Weight sets the protein range. Age, sex, height and activity level only feed the calorie estimate.
Choose adult baseline, US Dietary Guidelines, exercise or endurance, strength training or older adult. Each uses a figure from a published source, and the table shows all five side by side.
The big number is a range in grams a day, with a split across 2 to 6 meals. The bar shows your share of calories against the 10 to 35 percent band.
Change the formula, body fat or the calories you actually eat under the options box, then copy the result or share a link that opens with the same numbers.
Each figure below was read on the page named in the last column. They describe groups of people, so they are ranges to compare, not personal targets.
| Situation | Figure | What the source says | Source |
|---|---|---|---|
| Adult baseline | 0.8 g/kg | Recommended Dietary Allowance for adult men and women | Dietary Reference Intakes table (Health Canada) |
| US Dietary Guidelines | 1.2 to 1.6 g/kg | Protein serving goal in grams per kilogram of body weight per day, adjusting as needed for individual calorie requirements | Dietary Guidelines for Americans, 2025-2030 (HHS and USDA) |
| Share of calories, adults | 10 to 35% | Acceptable Macronutrient Distribution Range (AMDR) for ages 19 and over | Same DRI table |
| Exercise or endurance | 1.2 to 2.0 g/kg | Needs for adaptation, repair and turnover generally range from 1.2 to 2.0 g/kg a day; higher intakes may suit short periods of intensified training or reduced energy intake | Position paper of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM (2016) |
| Strength training | 1.4 to 2.0 g/kg | Sufficient for most exercising individuals for building and maintaining muscle mass | ISSN position stand on protein and exercise (2017) |
| Older adult | 1.0 to 1.2 g/kg | Average daily intake of at least this range for healthy older people; more for those with acute or chronic disease | PROT-AGE Study Group (2013) |
| Per dose, exercising | 0.25 g/kg or 20 to 40 g | ISSN: spread doses about every 3 to 4 hours. AND, Dietitians of Canada and ACSM: 0.25 to 0.3 g/kg or 15 to 25 g every 3 to 5 hours | The two position papers above |
| Pregnancy and breastfeeding | 1.1 and 1.3 g/kg | RDA values in the same DRI table. Not calculated on this page | DRI table |
| Weight | Adult RDA (0.8) | US Guidelines (1.2 to 1.6) | Older adult (1.0 to 1.2) | Exercise (1.2 to 2.0) | Strength (1.4 to 2.0) |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 40 g | 60 to 80 g | 50 to 60 g | 60 to 100 g | 70 to 100 g |
| 55 kg (121 lb) | 44 g | 66 to 88 g | 55 to 66 g | 66 to 110 g | 77 to 110 g |
| 60 kg (132 lb) | 48 g | 72 to 96 g | 60 to 72 g | 72 to 120 g | 84 to 120 g |
| 65 kg (143 lb) | 52 g | 78 to 104 g | 65 to 78 g | 78 to 130 g | 91 to 130 g |
| 70 kg (154 lb) | 56 g | 84 to 112 g | 70 to 84 g | 84 to 140 g | 98 to 140 g |
| 75 kg (165 lb) | 60 g | 90 to 120 g | 75 to 90 g | 90 to 150 g | 105 to 150 g |
| 80 kg (176 lb) | 64 g | 96 to 128 g | 80 to 96 g | 96 to 160 g | 112 to 160 g |
| 90 kg (198 lb) | 72 g | 108 to 144 g | 90 to 108 g | 108 to 180 g | 126 to 180 g |
| 100 kg (220 lb) | 80 g | 120 to 160 g | 100 to 120 g | 120 to 200 g | 140 to 200 g |
Daily protein in grams is your weight in kilograms times a g per kg figure. Pounds are multiplied by 0.45359237 first. Protein energy is grams times 4 kilocalories per gram, the Atwater general factor listed by the FAO, and the share of calories is that energy divided by your daily calories.
Daily calories are an estimated TDEE: a BMR from the Mifflin-St Jeor equation (the default), the revised Harris-Benedict equations or Katch-McArdle, multiplied by an activity multiplier. The multipliers are a widely used convention rather than a measurement of your energy use. Type your own intake under the options box to compare protein with what you actually eat. Other shares of the same calories are on the carbohydrate calculator and fat intake calculator pages.
Rounding is for display only. Grams and calories are whole numbers with halves rounded up, and percentages have one decimal.
| Value | Formula |
|---|---|
| Protein, grams | g per kg × weight in kg |
| Per meal | Daily grams ÷ number of meals |
| Protein energy | Grams × 4 kcal |
| BMR, Mifflin-St Jeor | Men: 10w + 6.25h − 5a + 5. Women: 10w + 6.25h − 5a − 161 (w kg, h cm, a years) |
| BMR, revised Harris-Benedict | Men: 88.362 + 13.397w + 4.799h − 5.677a. Women: 447.593 + 9.247w + 3.098h − 4.330a |
| BMR, Katch-McArdle | 370 + 21.6 × lean mass in kg, where lean mass = weight × (1 − body fat % ÷ 100) |
| TDEE | BMR × activity multiplier |
| Share of calories | Protein energy ÷ daily calories × 100 |
| AMDR in grams | 10% and 35% of daily calories ÷ 4 |
| Level | Multiplier | Meaning |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly active | 1.375 | Light exercise 1 to 3 days a week |
| Moderately active | 1.55 | 3 to 5 days a week |
| Very active | 1.725 | 6 to 7 days a week |
| Extra active | 1.9 | Hard daily exercise plus a physical job, or two sessions a day |
Many protein calculators give one figure or a few lines without links. These are the differences you can check on this page.
| Feature | Typical protein calculator | This calculator |
|---|---|---|
| Result | One number or a few lines from named institutions | A range in grams for each of five situations, each tied to a source you can open |
| Sources | Often unnamed or not linked | Every g per kg figure is named under the result and linked in the sources list |
| Calories | Missing, or a separate step | Share of your estimated TDEE against the 10 to 35 percent band, with the working |
| Meals | Often no per-meal split | Daily range split across 2 to 6 meals, plus the per-dose figures the papers quote |
| Wording | Often tells you what you need | Estimates and published ranges only, with reminders to ask a clinician |
| Units | One set, or a round trip to the server | Metric and US, switching converts your numbers, updates as you type |
| Sharing | Rare | Copy the result, or share a link that reopens with the same numbers |
See what 0.8 g per kg and the 1.2 to 1.6 g per kg Dietary Guidelines goal work out to in grams for your weight, and how they compare with a 10 to 35 percent share of calories.
Put the 1.2 to 2.0 and 1.4 to 2.0 g per kg figures from two position papers side by side in grams.
Divide a daily range across 2 to 6 meals and compare it with the per-dose figures the sports papers quote.
See the PROT-AGE range of at least 1.0 to 1.2 g per kg in grams, then take the numbers to a doctor or dietitian.
Switch to US units to type pounds, feet and inches. The working shows each conversion, which helps when a source quotes kilograms.
Copy the result with its working and bring it to a registered dietitian, who can look at your whole situation.
This page shows published ranges. It does not tell you how much to eat. For energy burned in exercise, see the calories burned calculator.
The 0.8 g per kg figure is the DRI value for adults. The 2025-2030 Dietary Guidelines for Americans give a higher goal of 1.2 to 1.6 g per kg, and the exercise papers describe ranges up to 2.0 g per kg, so the sources differ.
The sources give grams per kg of body weight. This page uses the weight you type and does not adjust it for body composition.
The AMDR is a share of the energy a person eats. The same grams are a smaller share of a larger calorie intake.
The page divides the daily range evenly. The sports papers describe doses of about 0.25 to 0.3 g per kg spaced across the day.
Both sports papers mention higher amounts for special circumstances, such as intensified training or reduced energy intake. This page does not calculate them.
Nothing you type leaves your browser. After the page loads, the calculator keeps working without a connection.
The DRI table lists RDAs of 1.1 g per kg in pregnancy and 1.3 g per kg while breastfeeding. The NIDDK notes that people with chronic kidney disease may need to adjust protein and should work out the amount with a dietitian or health care professional (NIDDK page). None of these cases is calculated here.
Each range is what a source describes, usually for groups of people. The papers use phrases such as generally ranges from and at least, and several note higher amounts in special cases. Your own amount is for you and a professional to decide.
BMR formulas are predictions. The Mifflin-St Jeor authors reported that the original Harris-Benedict equations overestimated measured resting energy expenditure by 5% in their sample. Activity multipliers are a convention, not a measurement.
Every protein figure, the AMDR, the calorie formulas and the energy factor were read on the pages below. Where a source gives a range, this page shows the range as written.
Short answers about daily protein, per-meal amounts and the calorie share.
The Recommended Dietary Allowance for adults is 0.8 g per kg of body weight a day, which is 52 g for 65 kg. The Dietary Guidelines for Americans 2025-2030 give a goal of 1.2 to 1.6 g per kg, and position papers describe 1.2 to 2.0 g per kg and 1.4 to 2.0 g per kg for people who train. This calculator shows each one in grams and leaves the choice to you and a qualified professional.
They are different documents. The RDA of 0.8 g per kg comes from the Dietary Reference Intakes table, while the 2025-2030 Dietary Guidelines for Americans list protein serving goals of 1.2 to 1.6 g per kg a day, adjusting as needed for individual calorie requirements. For a 65 kg adult that is 52 g against 78 to 104 g, and both are shown so you can compare them.
Convert pounds to kilograms by multiplying by 0.45359237, then multiply by a g per kg figure. At 1.2 to 2.0 g per kg, a 65 kg person gets 78 to 130 g a day. The calculator writes this working out under the result.
The International Society of Sports Nutrition position stand states that 1.4 to 2.0 g per kg a day is sufficient for most exercising individuals, for building and maintaining muscle mass. At 80 kg that is 112 to 160 g. The paper also describes higher intakes in some circumstances, which this page does not calculate.
The ISSN position stand gives 0.25 g per kg per dose, or 20 to 40 g, spread about every 3 to 4 hours. The Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM paper gives 0.25 to 0.3 g per kg, or 15 to 25 g. The calculator also divides your daily range evenly across 2 to 6 meals.
The PROT-AGE Study Group recommends an average daily intake of at least 1.0 to 1.2 g per kg for healthy older people, and 1.2 to 1.5 g per kg for those with acute or chronic disease. It adds that people with severe kidney disease may need to limit protein, which is a decision for a doctor or dietitian. At 70 kg the healthy-older-people range is 70 to 84 g.
The Acceptable Macronutrient Distribution Range for adults is 10 to 35 percent of energy. Protein provides 4 kcal per gram, so at 2,000 kcal that is 50 to 175 g. The calculator compares your range with that band using your estimated TDEE, or the calories you type.
This page cannot say whether any amount is right for you. The NIDDK says people with chronic kidney disease may need to adjust their protein and should work out the amount with a dietitian or health care professional. If you have a medical condition, are pregnant or are breastfeeding, ask a doctor or registered dietitian before you change your diet.
The Dietary Reference Intakes table lists higher RDAs of 1.1 g per kg in pregnancy and 1.3 g per kg while breastfeeding, against 0.8 g per kg for other adults. This calculator does not cover those cases, so ask a midwife, doctor or registered dietitian.
The protein ranges depend only on body weight. Age, sex, height and activity level are used to estimate calories (BMR times an activity multiplier), so the page can show protein as a share of calories. You can type the calories you actually eat instead.
Mifflin-St Jeor is the default. You can switch to the revised Harris-Benedict equations, or to Katch-McArdle after typing a body fat percentage. All three are published predictions and give slightly different numbers, so treat the calorie share as an estimate.
No. The calculation runs in your browser and nothing is sent to a server. Your numbers appear in the page address only after you change something, so a shared link opens with the same inputs, and only your unit choice is remembered on your device.