Protein Calculator
Protein Intake Calculator works out Protein per day and Range, lower from Units, Weight and Extra pounds. The default figures on this page give protein per day of 56.0 g; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
6 steps
- Body weight = 70.0 kg = 70 kg
- Recommended Dietary Allowance (sedentary adult): 0.8 g/kg/day. Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005): RDA 0.8 g/kg/day for adults 19 and over.
- 0.8 g/kg x 70 kg = 56 g/day
- Reference intake for Adults 19 and over = 0.8 x 70 = 56 g/day
- Energy from protein = 56 g x 4 kcal/g = 224 kcal
- Split over 4 meals = 14 g each
Figures from FDA daily values. Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed · how reference data is kept current
Sources and references
5 sources
Keep this result
Save it, change one figure, then compare the two
The calculation stays free. Save this scenario, adjust one assumption, save that too, and put them side by side to see exactly what the change costs you. A free account keeps 5 scenarios and 2 comparisons; Personal makes both unlimited and adds exports and private links. Nothing is saved unless you press Save.
What the Protein Intake Calculator calculates
Daily protein requirement in grams from body weight and goal, giving the published range as well as a midpoint and comparing it with the Dietary Reference Intake and the acceptable macronutrient distribution range.
How to use this Protein Intake Calculator
Enter Units, Weight, Extra pounds and Goal or situation. Protein per day updates as you type, and “Use a worked example” loads checked figures you can adjust. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Protein per day, Range, lower and Range, upper.
The method follows Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, National Academies Press, Thomas DT, Erdman KA & Burke LM, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine: Nutrition and Athletic Performance, Med Sci Sports Exerc 2016;48:543-568, Morton RW et al., A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength, British Journal of Sports Medicine 2018;52:376-384, Leidy HJ et al., The role of protein in weight loss and maintenance, American Journal of Clinical Nutrition 2015;101:1320S-1329S and Bauer J et al., Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group, JAMDA 2013;14:542-559.
RDA for a 70 kg adult example
With Units: metric, Weight: 70, Goal or situation: rda, Age: 30, the calculator returns Protein per day: 56, Dietary Reference Intake for comparison: 56, Calories from that protein: 224. This example is checked against an independent source in the test suite.
What you can compare
Change one input at a time to see how it affects Protein per day, Range, lower and Range, upper. The inputs you can vary are Units, Weight, Extra pounds, Goal or situation, Age and Sex.
Understanding Protein per day, Range, lower and Range, upper
These are population ranges from nutrition research, not a prescription. Chronic kidney disease, liver disease and some metabolic disorders require a protein restriction rather than a target; check with a clinician or dietitian before raising protein intake if any of those apply.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
See something wrong? Report a problem with this calculator
Frequently asked questions
How do I calculate how much protein I need by weight?
Daily protein requirement in grams from body weight and goal, giving the published range as well as a midpoint and comparing it with the Dietary Reference Intake and the acceptable macronutrient distribution range. Open “How this is worked out” beside the result to see each step for your own figures.
Is 200 g of protein too much for a day?
Daily protein requirement in grams from body weight and goal, giving the published range as well as a midpoint and comparing it with the Dietary Reference Intake and the acceptable macronutrient distribution range. On the figures this page opens with — weight 70 and age 30 years — the protein per day is 56 g. Put your own figures in their place and the working updates beside the result.
How do I calculate the protein in my food?
It needs Units, Weight, Extra pounds, Goal or situation, Age and Sex. Nothing else is required, and the figures stay in your browser.
What information do I need for the Protein Intake Calculator?
You need Units, Weight, Extra pounds, Goal or situation, Age, Sex, Body fat and Daily calorie intake. The page opens with default figures that give protein per day of 56.0 g, so you can see the scale before entering your own.
What does this Protein Intake Calculator show?
It shows Protein per day, Range, lower, Range, upper, Grams per kilogram of body weight, Grams per kilogram of lean mass, Dietary Reference Intake for comparison, Calories from that protein and Share of daily calories, with the working and any warnings for your entries.
Can I check how the Protein Intake Calculator result was calculated?
Yes. The “How this is worked out” section shows the calculation steps, and the sources section identifies the references used for the method.