65 g
0.8 g/kg/day
Population-level Recommended Dietary Allowance for generally healthy adults.
Protein calculator
Convert body weight into the protein numbers you keep seeing online, then see what each number actually represents. This tool intentionally shows multiple evidence reference points instead of pretending one number is right for everyone.
Calculate protein reference points
Enter body weight to translate commonly cited adult protein references into grams per day. These are evidence reference points, not an individualized prescription.
114–163 g
1.4–2.0 g/kg/day
Common sports-nutrition range for healthy people who exercise regularly.
~131 g
~1.6 g/kg/day
Approximate intake where a large meta-analysis found additional protein stopped adding measurable fat-free-mass gains on average during resistance training.
For general education only. This tool is not designed for children, pregnancy, kidney disease, liver disease, eating-disorder care, or other clinical nutrition situations. Those contexts can require individualized guidance.
Three numbers. Three different questions.
0.8 g/kg/day: the adult RDA
The U.S.-Canada Dietary Reference Intake framework uses 0.8 grams of protein per kilogram of body weight per day as the Recommended Dietary Allowance for generally healthy adults. An RDA is a population reference intended to meet the needs of nearly all healthy people in a life-stage group; it is not an athletic optimization target.
1.4–2.0 g/kg/day: a sports-nutrition range
The International Society of Sports Nutrition position stand states that 1.4–2.0 g/kg/day is sufficient for most healthy exercising individuals who want to build or maintain muscle mass. The range is intentionally broad because training, total energy intake, food pattern, and individual context differ.
~1.6 g/kg/day: a resistance-training evidence anchor
A meta-analysis of 49 resistance-training studies found that additional protein intake above about 1.62 g/kg/day did not produce further average gains in fat-free mass. That is a group-level finding, not a hard biological ceiling for every person.
Build the number with actual food
High-protein foods, meal construction, and where powder fits when convenience matters.
Read the full protein guide
Protein basics, quality, training context, and what a supplement can and cannot solve.
Primary references
- National Academies: Dietary Reference Intakes for macronutrients, including protein
- International Society of Sports Nutrition position stand: protein and exercise
- Morton et al.: systematic review, meta-analysis and meta-regression of protein supplementation with resistance training
General education only. This calculator does not account for age-specific needs, pregnancy, kidney or liver disease, eating-disorder treatment, medications, or other clinical circumstances. If protein intake is part of medical care, use individualized guidance from a qualified clinician or registered dietitian.