Protein Calculator
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Results
About 58 g of protein a day for 160 lb (adult rda, 0.8 g/kg), or 19 g per meal over 3 meals.
| Guideline | g per kg | g a day |
|---|---|---|
| Adult RDA (yours) | 0.8 | 58 |
| Dietary Guidelines 2025–2030 serving goal | 1.2–1.6 | 87–116 |
| Regular exercise or strength training | 1.4–2.0 | 102–145 |
| Adults over 65 | 1.0–1.2 | 73–87 |
| Pregnancy | 1.1 | 80 |
| Breastfeeding | 1.3 | 94 |
If you have kidney disease, or have been told to limit protein, do not increase your intake without talking to your doctor first.
Targets use your current weight. If you carry a lot of excess weight, a dietitian may base them on a lower reference weight instead. This is an estimate from a published formula, not medical advice. Talk to a doctor or registered dietitian about your own situation.
How to use the protein calculator
- Choose pounds or kilograms and enter your current weight.
- Pick the guideline that describes you. The table under the result compares all of them for your weight.
- Enter how many meals you eat to see an even split, and optionally your daily calories to check protein's share of them.
Protein formula
Body weight (kg) = pounds × 0.4536
Per meal = daily protein ÷ meals
Protein recommendations are given per kilogram of body weight because bigger bodies have more tissue to maintain. The guideline values used are:
| Guideline | g per kg a day | Source |
|---|---|---|
| Adult RDA | 0.8 | Institute of Medicine DRI (2005) |
| Dietary Guidelines 2025–2030 serving goal | 1.2–1.6 | Dietary Guidelines for Americans, 2025–2030 |
| Regular exercise or strength training | 1.4–2.0 | ISSN position stand (Jäger et al., 2017) |
| Adults over 65 | 1.0–1.2 | PROT-AGE Study Group (Bauer et al., 2013) |
| Pregnancy | 1.1 | Institute of Medicine DRI (2005) |
| Breastfeeding | 1.3 | Institute of Medicine DRI (2005) |
The RDA of 0.8 g per kg is the amount that meets the needs of nearly all healthy adults; it is a floor rather than a target. The Dietary Guidelines for Americans 2025–2030 set a higher "protein serving goal" of 1.2–1.6 g per kg. The International Society of Sports Nutrition considers 1.4–2.0 g per kg enough for most people who exercise, and the PROT-AGE study group recommends at least 1.0–1.2 g per kg for people over 65 to help preserve muscle.
Worked example
Someone who weighs 160 lb (72.6 kg) needs at least 72.6 × 0.8 = 58 g of protein a day to meet the RDA. The Dietary Guidelines goal of 1.2–1.6 g per kg gives 87–116 g. If they lift weights or train most days, the ISSN range of 1.4–2.0 g per kg gives 102–145 g, or about 25–36 g at each of four meals. The ISSN's per-meal guide of 0.25 g per kg works out at 18 g, at the low end of its general 20–40 g advice.
Protein per day by body weight
| Weight | Adult RDA (0.8 g/kg) | Dietary Guidelines 2025–2030 serving goal (1.2–1.6 g/kg) | Regular exercise or strength training (1.4–2.0 g/kg) | Adults over 65 (1.0–1.2 g/kg) |
|---|---|---|---|---|
| 120 lb (54 kg) | 44 g | 65–87 g | 76–109 g | 54–65 g |
| 140 lb (64 kg) | 51 g | 76–102 g | 89–127 g | 64–76 g |
| 160 lb (73 kg) | 58 g | 87–116 g | 102–145 g | 73–87 g |
| 180 lb (82 kg) | 65 g | 98–131 g | 114–163 g | 82–98 g |
| 200 lb (91 kg) | 73 g | 109–145 g | 127–181 g | 91–109 g |
| 220 lb (100 kg) | 80 g | 120–160 g | 140–200 g | 100–120 g |
| 250 lb (113 kg) | 91 g | 136–181 g | 159–227 g | 113–136 g |
During pregnancy the Institute of Medicine RDA is 1.1 g per kg (about 71 g a day for a reference woman), and while breastfeeding 1.3 g per kg. A 2015 study by Stephens and colleagues suggested needs in both early and late pregnancy may be higher than this; follow your care provider's advice.
Why the recommendations differ
The guidelines answer different questions. The RDA is set to meet the needs of nearly all healthy adults, so it is a minimum for health rather than an ideal for everyone. Sports nutrition ranges aim to support training and muscle repair, because exercise and protein together stimulate muscle protein synthesis. The PROT-AGE recommendations for people over 65 allow for age-related changes, such as a weaker muscle-building response to the protein eaten. Pregnancy and breastfeeding add the needs of the baby. If two of these apply to you, for example you are over 65 and train regularly, the higher figure is usually the more relevant one, as PROT-AGE suggests at least 1.2 g per kg for active older adults.
Tips
- Spread it out. The ISSN suggests evenly spaced doses every 3 to 4 hours rather than one large protein meal.
- Mix your sources. Eggs, dairy, fish, poultry, meat, beans, lentils, tofu, nuts and seeds all count. Plant proteins work well in combination.
- Check the whole diet. Protein is one part of your calories; the macro calculator fits it together with carbohydrate and fat, and the calorie calculator estimates your total.
- Kidney disease is an exception. People with reduced kidney function may need less protein, not more. Ask your doctor before changing your intake.
- Higher body weight. If you carry a lot of excess weight, a dietitian may base your target on a lower reference weight; see the ideal weight calculator.
This is not medical advice; talk to a doctor or registered dietitian.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2002/2005.
- USDA and HHS. Dietary Guidelines for Americans, 2025–2030 (January 2026).
- Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013;14(8):542–559.
- Stephens TV et al. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr 2015;145(1):73–78.
Frequently asked questions
How much protein do I need a day?
The adult RDA is 0.8 g per kg of body weight, which is about 58 g a day at 160 lb (72.6 kg) or 56 g at 70 kg. That is the amount that covers nearly all healthy adults; many guidelines suggest more for active people and older adults.
How much protein do I need if I exercise?
The International Society of Sports Nutrition considers 1.4–2.0 g per kg a day enough for most people who exercise. At 160 lb (72.6 kg) that is about 102–145 g a day, ideally spread over meals every 3 to 4 hours.
What do the 2025–2030 Dietary Guidelines say about protein?
The Dietary Guidelines for Americans, 2025–2030 set a protein serving goal of 1.2–1.6 g per kg of body weight a day, adjusted for your calorie needs, and advise prioritizing protein foods at every meal. At 70 kg that is 84–112 g a day.
How much protein do older adults and pregnant women need?
The PROT-AGE study group recommends at least 1.0–1.2 g per kg a day for people over 65, more if they exercise or are ill. The Institute of Medicine RDA is 1.1 g per kg in pregnancy and 1.3 g per kg while breastfeeding: about 80 g and 94 g a day at 160 lb.
How much protein should I eat per meal?
Divide your daily total by the number of meals. The ISSN suggests about 0.25 g per kg per meal, or 20–40 g, for people building or keeping muscle; for 72.6 kg that is about 18 g. People with kidney disease may need to limit protein and should ask their doctor first.