How to use this calculator
Choose the general adult reference or the regular-training range. The RDA is a population reference designed to cover nearly all healthy adults; it is not a maximum or a muscle-building guarantee. Training ranges describe regularly exercising adults and depend on training, energy intake and protein quality. Meal division is a simple arithmetic example, not a prescribed schedule.
- Enter weight units, body weight (kg), age (years) and review the remaining options.
- Select Calculate or change a value to update the result. Read the result label and units before copying.
- Use Reset to restore the worked starting values.
Formula and method
Not intended for children, pregnancy, breastfeeding, kidney disease or medically prescribed diets. Older adults, people with unusual body composition and those restricting energy may need individualized advice. Using actual body weight can overstate targets at high body weights. Protein alone does not guarantee muscle growth or weight loss.
Worked example
At 70 kg, the adult 0.8 g/kg reference gives 56 g/day. The regular-training comparison of 1.4–2.0 g/kg gives 98–140 g/day. Across three meals, that training range divides to approximately 33–47 g per meal.
Questions about protein calculator
How much protein do I need?
For a healthy 70 kg adult, the 0.8 g/kg RDA comparison is 56 g/day. Regular exercise guidance uses a broader 1.4–2.0 g/kg range, or 98–140 g/day at that weight. Choose the appropriate context and seek individual advice for illness, pregnancy or major dietary changes.
What assumptions should I check?
Not intended for children, pregnancy, breastfeeding, kidney disease or medically prescribed diets. Older adults, people with unusual body composition and those restricting energy may need individualized advice. Using actual body weight can overstate targets at high body weights. Protein alone does not guarantee muscle growth or weight loss.
Are my inputs saved?
Calculations run in your browser. We store only tool IDs for favorites and recent tools. Sharing inputs in links is disabled for this category.
Health tools provide general estimates, not diagnoses or personal medical advice. BMI offers a labeled CDC child/teen reference; adult screening bands must not be applied to children. Discuss health and exercise decisions with a qualified professional. Read the tool-specific sources below for background on the method.