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
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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).
Frequently asked
Is RDA enough?+
For preventing deficiency: yes. For optimal: no. RDA was set 1940s for sedentary adults; doesn't account for athletes/aging.
Too much harmful?+
Healthy kidneys handle up to 3 g/kg without issue. People with chronic kidney disease should consult MD first.
Plant vs. animal?+
Same gram counts. Plant proteins less complete amino acids — combine sources (legumes + grains) or eat more total.
Per-meal cap?+
Muscle protein synthesis maxes ~30-40g per meal. Spread across 4-5 meals beats 1-2 huge ones.
Source quality?+
Whey, eggs, dairy, lean meat, fish: complete + high bio-availability. Soy: complete plant protein. Beans + rice: complete combo.
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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.