Protein calculator
How much protein do I need?
Protein needs scale with body weight, how much you train, and whether you're building muscle or losing fat. Enter a few details to see your target range in grams per day.
Your daily protein target
84–112 g / day
About 1.2–1.6 g/kg for your body weight (70 kg). A middle-of-range aim is roughly 98 g per day.
For reference, the RDA floor (0.8 g/kg, enough to prevent deficiency in a sedentary adult) is about 56 g/day.
Needs differ with pregnancy, age, and kidney or liver conditions - see the full note below and check with a professional if any apply.
How the recommendation works
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day - the minimum to avoid deficiency in a sedentary adult. People who exercise need more: the International Society of Sports Nutrition (ISSN) and ACSM/Academy of Nutrition and Dietetics guidance put the useful range at roughly 1.2-2.0 g/kg, rising toward 1.6-2.2 g/kg for building muscle and up to about 2.4 g/kg while dieting to preserve lean mass.
Spread protein across the day - roughly 20-40 g per meal - rather than in one large serving, and favour complete-protein sources or thoughtful plant combinations. These are general figures; individual needs vary with health, age, and training.