Daily Protein by Body Weight
Daily protein need = body weight × g/kg target. RDA 0.8 g/kg; athletic 1.6-2.2 g/kg.
Result
General calculation reads
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How to use this calculator
- Weight + unit + goal.
- Distribute across 3-4 meals.
About this calculator
Protein RDA (0.8 g/kg) is minimum to avoid deficiency. Most active adults need more: 1.2-1.4 g/kg moderate, 1.6-2.0 g/kg muscle building, up to 2.2 g/kg aggressive cuts. Beyond 2.5 g/kg shows diminishing returns and may stress kidneys (only in people with pre-existing kidney disease). 4-5 meals of 30-40g protein each maximizes muscle protein synthesis (vs. fewer larger meals). Citation: NIH Office of Dietary Supplements; Phillips & Van Loon (2011).
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Daily protein target by weight, activity, and goal.