Protein Intake Calculator
See how much protein a day fits your weight: the official minimum (RDA) and the sports-nutrition range for people who exercise.
Protein a day (exercising, ISSN 1.4–2.0 g/kg)
105–150 g
- RDA minimum for adults (0.8 g/kg)
- 60 g
- Body weight used
- 74.8 kg (165 lb)
Based on total body weight, so it runs high for people carrying a lot of body fat. Not for children, pregnancy or kidney disease — those need a clinician's number.
Show the work
Weight in kilograms
kg = lb × 0.45359237
165 × 0.45359237 = 74.84274105 kg
Weight × 1.4 to 2.0 g per kg, rounded
low = kg × 1.4; high = kg × 2.0
74.84274105 × 1.4; 74.84274105 × 2.0 = 105–150 g
For general information only — not medical advice. Talk to a doctor or other qualified professional about your health.
How it works
Grams a day = body weight (kg) × grams per kg: RDA 0.8 g/kg for adults; 1.4–2.0 g/kg for most people who exercise (ISSN position stand, Jäger et al., Journal of the International Society of Sports Nutrition 2017)
Questions
- How does the protein intake calculator work?
- Grams a day = body weight (kg) × grams per kg: RDA 0.8 g/kg for adults; 1.4–2.0 g/kg for most people who exercise (ISSN position stand, Jäger et al., Journal of the International Society of Sports Nutrition 2017).
- What do I need to enter?
- Units, Weight, Activity. Optional fields can be left blank.
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