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Protein Calculator
Work out how much protein you need a day in grams from your weight and how active you are, with a per-meal guide and everyday food examples. Based on the adult recommended intake of 0.8 g per kg.
Daily protein
How much protein a healthy adult needs each day.
Protein a day
Where the numbers come from
- The recommended amount for adults is 0.8 g of protein per kg of body weight a day (US National Academies).
- Experts suggest 1.0–1.2 g/kg for adults over 65 to help keep muscle, and about 1.2–1.6 g/kg for people who train regularly.
- Food values are typical amounts; check the label of what you eat.
✅ Rules last checked:
📚 Official sources: National Academies: Dietary Reference Intakes for energy and protein
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
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Questions people ask
How much protein do adults need?+
The recommended daily amount for healthy adults is 0.8 g per kg of body weight. People who exercise regularly and adults over 65 are often advised a bit more, around 1.0 to 1.6 g per kg.
Is more protein better?+
Not beyond your needs. Most people in richer countries already get enough. Spreading it across meals is more useful than eating a lot at once.
I have kidney disease. Is this for me?+
No. If you have kidney or liver problems, follow your doctor's or dietitian's advice on protein.