Daily Protein Needs Calculator
Estimate the Recommended Dietary Allowance (RDA) for daily protein intake using the standard 0.8 grams per kilogram of body weight.
This calculator offers general nutrition guidance. Partner with a registered dietitian or healthcare provider to tailor protein intake to your health history, training volume, and goals.
Examples
- 72 kg adult ⇒ 57.6 g/day (≈20 g per meal across three meals)
- 58 kg adult ⇒ 46.4 g/day (about 1.6 oz cooked chicken per meal)
- 90 kg adult ⇒ 72 g/day (three servings of 24 g each)
- 105 kg adult ⇒ 84 g/day (28 g per meal plus snacks)
FAQ
Where does the 0.8 g/kg recommendation come from?
It is the RDA established by the U.S. National Academies to prevent deficiency in healthy adults.
Do athletes or older adults need more protein?
Often yes. Sports nutrition guidelines suggest 1.2–2.0 g/kg for training, while adults over 60 may benefit from 1.0–1.2 g/kg to maintain muscle mass.
How can vegetarians meet the target?
Combine legumes, soy, dairy or fortified plant milks, nuts, and whole grains throughout the day to reach the total.
Is it safe to exceed the RDA?
Most healthy individuals tolerate moderately higher intakes, but consult your healthcare provider if you have kidney disease or follow a high-protein plan.
Additional Information
- RDA formula: Daily protein (g) = 0.8 × Body weight (kg).
- The 0.8 g/kg recommendation covers the needs of nearly all healthy adults. Athletes, older adults, or people recovering from illness may require 1.0–2.0 g/kg; consult a dietitian for personalized targets.
- Spread intake across meals—aim for 20–30 g of protein per meal to support muscle protein synthesis.