Daily protein calculator
0.8 g/kg is the adult RDA; 1.4–2.0 g/kg is the ISSN range for people who exercise. Kidney disease needs medical advice.
Most adults need at least 0.8 g of protein per kg of body weight a day; people who exercise regularly do well on 1.4–2.0 g/kg. A 70 kg adult therefore needs about 56 g a day at minimum and 100–140 g when training or losing weight, ideally spread over three to four meals.
How the calculator works
It multiplies your weight by a protein range that matches your goal:
| Goal | g per kg per day | 70 kg adult |
|---|---|---|
| General health, inactive | 0.8 (RDA) | 56 g |
| Regular exercise | 1.4–1.6 | 98–112 g |
| Losing weight | 1.6–2.0 | 112–140 g |
| Building muscle | 1.6–2.0 | 112–140 g |
The 0.8 g/kg figure is the Recommended Dietary Allowance from the US National Academies; EFSA sets a similar value for European adults. The 1.4–2.0 g/kg range comes from the International Society of Sports Nutrition's position stand for people who exercise.
Why more protein helps when losing weight
In a calorie deficit, a higher protein intake helps you keep muscle while you lose fat, and protein is the most filling of the three macronutrients. Spreading it over meals of about 20–40 g each, as the ISSN suggests, is a practical way to reach the total. Our guides to how much protein you need and high-protein breakfasts show what that looks like on a plate.
Who should be careful
If you have kidney disease or reduced kidney function, ask your doctor before increasing protein. The same goes for pregnancy, breastfeeding and anyone under 18. For most healthy adults, intakes in the ranges above are considered safe.
Getting enough without a supplement
Food is enough for most people. Eggs, Greek yogurt, cottage cheese, chicken, fish, lentils, chickpeas, tofu and lean meat all provide plenty. Plant eaters can reach the same totals by combining legumes, soy and grains; see plant protein without meat.
Frequently asked questions
How much protein do I need a day?
At least 0.8 g per kg of body weight if you are inactive, and 1.4–2.0 g/kg if you exercise or are losing weight. For a 70 kg adult that is roughly 56 g to 140 g.
Can I eat too much protein?
For healthy adults, intakes up to about 2 g/kg are considered safe. People with kidney disease should follow their doctor's advice.
How much protein can my body use in one meal?
Your body uses all the protein you eat, but for muscle building about 20–40 g per meal, spread over the day, appears to work well.
Do I need protein powder?
No. Powders are convenient, but eggs, dairy, meat, fish, legumes and soy can easily cover your needs.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.