# Protein Calculator

> Work out daily protein in grams from your body weight: the 0.8 g/kg adult RDA, the ISSN 1.4–2.0 g/kg range for exercisers, or your own figure.

Category: Health & fitness · Applies to: Worldwide · Last updated: 2026-10-29
Interactive calculator: https://calculators.geekmidst.com/calculators/protein-calculator

Protein needs are set per kilogram of body weight. The adult RDA of 0.8 g/kg is a minimum; people who train regularly are usually advised 1.4–2.0 g/kg.

Also called: Protein intake calculator, Daily protein calculator.

## Inputs
- Body weight (default 70)
- Unit (options: kg, lb; default kg)
- Recommendation (options: General adult RDA (0.8 g/kg), Regular exercise (ISSN 1.4–2.0 g/kg), My own g/kg figure; default exercise)
- Protein per kg (unit g/kg; default 1.2)
- Meals per day (default 3)

## Results
- Daily protein
- Lower end
- Upper end
- Per meal (mid-point ÷ meals)
- ISSN per-meal dose (0.25 g/kg)
- Adult RDA for comparison

## Formula

```
Protein (g/day) = body weight (kg) × g/kg;  RDA = 0.8 g/kg;  ISSN = 1.4–2.0 g/kg;  per meal = 0.25 g/kg
```

Where:
- body weight: in kg (1 lb = 0.45359237 kg)
- g/kg: grams of protein per kilogram of body weight per day

## Worked example
1. Lower: 80 × 1.4 = 112 g; upper: 80 × 2.0 = 160 g.
2. RDA for comparison: 80 × 0.8 = 64 g.
3. ISSN per-meal dose: 80 × 0.25 = 20 g.

**Result:** An 80 kg person who trains regularly would aim for about 112–160 g of protein a day, roughly 20–40 g per meal.

## What the result means

Use the range as a daily target averaged over the week, spread across meals. The RDA covers basic needs for most healthy adults; higher intakes mainly help people doing resistance or endurance training.

## Assumptions and limits
- You are a healthy adult (the RDA of 0.8 g/kg applies to adults).
- Body weight is a reasonable proxy for lean mass; at high body fat, using a goal or lean-mass weight may be more appropriate.
- Not for people with kidney disease, who may need protein restriction, or for pregnancy, breastfeeding or children, whose needs differ.
- The ISSN range comes from studies of exercising people; it is not a requirement for sedentary adults.

## Questions

### Is 0.8 g/kg enough?

It meets the basic needs of most healthy adults and is best read as a minimum rather than an optimum. People who train regularly are usually advised more.

### Should I eat more than 2 g/kg?

The ISSN says 1.4–2.0 g/kg is sufficient for most exercising people, and notes that intakes above 3 g/kg may help body composition in resistance-trained individuals. Anyone with kidney disease should follow medical advice instead.

## Sources
- [ISSN Position Stand: protein and exercise (2017), abstract](https://cdr.lib.unc.edu/concern/articles/jd473011s)
- [Harvard Health: How much protein do you need every day?](https://health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)

## Related calculators
- [Fat Intake Calculator](https://calculators.geekmidst.com/calculators/fat-intake-calculator)
- [TDEE Calculator](https://calculators.geekmidst.com/calculators/tdee-calculator)
- [BMR Calculator](https://calculators.geekmidst.com/calculators/bmr-calculator)
- [One Rep Max Calculator](https://calculators.geekmidst.com/calculators/one-rep-max-calculator)

_This is a general screening estimate for adults, not medical advice or a diagnosis. Talk to a qualified health professional about your health._

Source: GM¹X CalcVerse — https://calculators.geekmidst.com/calculators/protein-calculator