Protein Intake Calculator — Daily Grams by Weight & Activity (2026)
Your daily protein in grams: the 0.8 g/kg RDA baseline plus the evidence-based range for your activity level (up to the 1.2–2.0 g/kg athlete range). Sources cited, no signup.
Protein needs scale with body weight and training, not with marketing. Enter five details and get your RDA baseline plus the commonly cited range for your activity level — in grams you can act on, with the sources named.
Where these numbers come from
The 0.8 g/kg baseline is the IOM's Recommended Dietary Allowance — the intake that prevents deficiency in nearly all healthy adults. The upper ranges come from the joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, which supports 1.2–2.0 g/kg for active people.
We scale the range with your selected activity level: sedentary adults sit near the RDA, while very active people get the full athlete range. Older adults benefit from the higher end of whatever range applies — muscle protein synthesis gets less efficient with age.
Hitting the number in real meals
Most people land easiest by anchoring each meal around 25–40 g: eggs or yogurt in the morning, a palm-or-two of meat, fish, beans, or tofu at lunch and dinner. Distribution matters less than the daily total, but even spacing makes the total easier to reach.
On a calorie deficit, protein is the macro you protect: keep the absolute grams steady while calories drop, which usually means protein becomes a larger share of the plate — exactly what the higher-protein patterns in our macro calculator model.
Formula & sources
Daily protein
W = weight in kg. The RDA floor is 0.8 g/kg; g/kg rises with activity (below).
Protein per kilogram by activity
| Activity level | g per kg |
|---|---|
| Sedentary (RDA floor 0.8) | 0.8–1.0 |
| Moderately active | 1.0–1.4 |
| Active | 1.2–1.7 |
| Very active | 1.4–2.0 |
Sources
- Institute of Medicine (2005) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids — the 0.8 g/kg protein RDA.
- Thomas DT, Erdman KA, Burke LM (2016) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM: Nutrition and Athletic Performance. J Acad Nutr Diet 116(3):501–528 (1.2–2.0 g/kg).
Protein questions, answered
How much protein do I need per day?
The RDA is 0.8 g per kg of body weight — the floor, not the target. Active people benefit from 1.2–2.0 g/kg per the AND/DC/ACSM position stand. This page computes both for your actual weight.
Is high protein bad for your kidneys?
In healthy people, intakes within the ranges shown haven't been demonstrated to harm kidney function. People with existing kidney disease are the exception and should set protein targets with their clinician.
Can I just use grams per pound?
Sure — divide the g/kg figures by 2.2. The popular '1 g per pound' rule equals 2.2 g/kg, slightly above the evidence-based ceiling for most people; it's not dangerous for healthy adults, just usually unnecessary.
Does protein timing matter?
Far less than the daily total. Spreading intake across 3–4 meals of 25–40 g each modestly helps muscle protein synthesis, especially around training and in older adults — but total grams remain the headline.
Do I need protein powder?
No — it's a convenience, not a requirement. The USDA protein-foods group (meat, seafood, eggs, beans, lentils, nuts, soy) covers any target on this page; powder just makes some totals easier to schedule.
How does this connect to my MyPlate Plan?
The MyPlate Plan expresses protein as daily ounce-equivalents of protein foods at your calorie level. This page gives you the grams target; the plan shows what it looks like as actual food on a plate.