Daily protein intake calculator
Protein needs scale with body weight, and with how hard you train. The RDA is a floor for avoiding deficiency, not a target for building anything.
RDA 0.8; general fitness 1.2 to 1.6; strength training 1.6 to 2.2; aggressive cut 2.4.
- RDA minimum, 0.8 g/kg
- 60 g
- Upper athletic target, 2.2 g/kg
- 165 g
- Calories from protein
- 480 kcal
- Per meal across four meals
- 30 g
Show the working
- Body weight = 75
- Target intake = 1.6
- Protein per day = 75 * 1.6 = 120
- RDA minimum, 0.8 g/kg = 75 * 0.8 = 60
- Upper athletic target, 2.2 g/kg = 75 * 2.2 = 165
- Calories from protein = 120 * 4 = 480
- Per meal across four meals = 120 / 4 = 30
Values are shown to six significant figures here; the arithmetic itself runs on exact fractions and is only rounded where a number is printed.
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The formula
- daily protein = body weight in kg x target intake in g/kg
Evidence for benefit above roughly 2.2 g/kg is thin even for strength athletes.
People with kidney disease should not use this without medical advice.
This is a population formula, not a diagnosis. Individual metabolism, body composition and medical history all move the real answer, so treat the number as a starting point and talk to a clinician about anything that matters.