How to use
- Enter your body weight.
- Choose healthy adult, regular exercise, building muscle or age 65+.
- Read your daily protein in grams and compare with common foods.
Options explained
- Healthy adults
- 0.8 g per kg body weight — the WHO/FAO/UNU and US RDA level.
- Exercise and muscle
- 1.4–1.6 g/kg with regular exercise and 1.6–2.0 g/kg for building muscle (International Society of Sports Nutrition position stand, 2017).
The numbers behind the result
The result is your weight in kilograms multiplied by a grams-per-kilogram value for the goal you choose, rounded to whole grams. A weight in pounds is first converted with 1 lb = 0.45359237 kg.
| Goal | g per kg | 70 kg | 160 lb (72.6 kg) |
|---|---|---|---|
| Healthy adult | 0.8 | 56 g | 58 g |
| Regular exercise | 1.4–1.6 | 98–112 g | 102–116 g |
| Building muscle | 1.6–2.0 | 112–140 g | 116–145 g |
| Age 65+ | 1.0–1.2 | 70–84 g | 73–87 g |
The sources behind each row are the ones the page shows under the result: WHO/FAO/UNU and the US RDA for healthy adults, the International Society of Sports Nutrition position stand (Jäger et al., 2017) for exercise and muscle building, and the PROT-AGE study group (Bauer et al., 2013) for adults over 65. A range gives the low and high ends for that goal, not a target to hit exactly.
Frequently asked questions
Is too much protein harmful?
Up to about 2 g/kg is generally safe for healthy people. People with kidney disease must follow medical advice.
Do I need protein powder?
Not if your food provides enough. Powder is just a convenient supplement.
What about pregnancy?
Needs rise in the second and third trimesters — follow your doctor's or dietitian's advice.
Privacy
This tool runs entirely in your browser. Your files and text are processed on your device and are never uploaded to our servers.