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
Daily protein target
112 g
~28 g per meal across 4 meals.
- Body weight (kg)70.00
- Goal1.6 g/kg (athletic)
- Daily total112 g
- Per meal (4×)28 g
- Per meal (3×)37 g
- Whey scoop equiv4.5 scoops (25g each)
Step-by-step
- Convert weight: 70 kg = 70.00 kg.
- Target = 1.6 g/kg × 70.00 kg = 112 g.
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).
Frequently asked
For preventing deficiency: yes. For optimal: no. RDA was set 1940s for sedentary adults; doesn't account for athletes/aging.
Related calculators
Daily Water Intake
Base 0.5 oz/lb (33 mL/kg) + 12 oz per 30 min exercise.
Caffeine Half-Life Clearance
Caffeine t½ ≈ 5 hr in adults. Dose × 0.5^(hours/5) = remaining.
Creatine Loading + Maintenance
Loading: 0.3 g/kg/day for 5-7 days. Maintenance: 0.03 g/kg/day (~3-5g).
Daily Sodium Target
AHA limit: 1500 mg ideal, 2300 mg max. Athletes lose 500-1500 mg/hr in sweat.
Daily Fiber Target
Adults: 25 g women / 38 g men. Most US adults get half that.
Protein Per Serving Calculator
Total protein / servings = grams per serving. Compare to body-weight-based daily target.