Daily protein calculator
See the protein RDA for your body weight and the higher range recommended for people who exercise.
Informational only. This calculator gives an estimate from a published formula. It is not medical advice and cannot account for your health history. Everything runs in your browser; nothing you enter is sent or stored.
How this is calculated
The US Recommended Dietary Allowance (RDA) for adults is 0.8 g of protein per kg of body weight per day, which is the minimum to meet basic needs. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg/day for most people who exercise regularly.
For people with a higher body weight, clinicians often base protein targets on a goal or adjusted weight. People with kidney disease or other conditions may need different amounts, so ask your doctor or a registered dietitian.
Sources: Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr. 2017;14:20.