Protein Calculator for General Health
Calculate your daily protein needs for general health and weight maintenance. Based on the recommended dietary allowance of 0.8–1.2 g/kg body weight per day.
Understanding Baseline Protein Needs
The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight per day for healthy adults. This is the minimum to prevent deficiency and maintain basic body functions, including immune health, enzyme production, and tissue repair.
Many nutrition experts now suggest that 1.0–1.2 g/kg may be more optimal for overall health, especially for active adults. Our calculator uses these updated ranges to provide a practical daily target.
Maintenance Protein Targets by Body Weight
| Body Weight | Baseline RDA | Practical Daily Range | Best Fit |
|---|---|---|---|
| 50 kg / 110 lb | 40 g | 50-60 g | Smaller sedentary adults |
| 70 kg / 154 lb | 56 g | 70-84 g | Average active adults |
| 90 kg / 198 lb | 72 g | 90-108 g | Larger adults or regular exercisers |
| 110 kg / 243 lb | 88 g | 110-132 g | Use lean-mass adjustment if body fat is high |
Baseline RDA uses 0.8 g/kg. The practical range uses 1.0-1.2 g/kg for adults who want a more robust maintenance target.
When Maintenance Protein Is Not Enough
Regular Training
If you lift weights, run, cycle, or play sport several times per week, use the recommended target rather than the minimum. Training increases repair demands even when your body weight is stable.
Dieting or Appetite Loss
Weight loss, low appetite, and skipped meals all raise the risk of under-eating protein. In those cases, use the weight-loss or senior calculator instead of a baseline maintenance estimate.
Older Adults
Adults over 65 often need more protein per meal to stimulate muscle protein synthesis. A target near 1.0-1.2 g/kg is a better starting point than the minimum RDA.
Medical Context
Pregnancy, kidney disease, recovery from surgery, and chronic illness need individualized guidance. Use this calculator as a screening estimate, not a medical prescription.
Formula Used for Maintenance Protein
Maintenance protein is the simplest calculation on the site: convert body weight to kilograms, multiply by the maintenance range, then divide by meals if you want a per-meal target.
| Input | Formula | How it is used |
|---|---|---|
| Minimum | body weight in kg × 0.8 g/kg | Matches the adult RDA baseline used to prevent inadequate intake. |
| Recommended | body weight in kg × 1.0 g/kg | A practical default for adults who want a buffer above the minimum. |
| Higher maintenance | body weight in kg × 1.2 g/kg | Useful for active adults, older adults, or people with uneven meal patterns. |
When body fat is high and entered in advanced settings, the calculator can use adjusted weight to avoid over-estimating.
Worked Example for Maintenance
For a 70 kg adult whose goal is stable weight and general health:
- 1. RDA baseline: 70 kg × 0.8 g/kg = 56 g/day.
- 2. Recommended maintenance: 70 kg × 1.0 g/kg = 70 g/day.
- 3. Higher maintenance: 70 kg × 1.2 g/kg = 84 g/day.
- 4. Across three meals, 70-84 g/day is about 23-28 g per meal.
A realistic maintenance target for this person is 70-84 g/day.
When to Use This Calculator
Matching Guides
Sources reviewed
- Dietary Reference Intakes summary tables - National Academies Press
- Dietary Guidelines for Americans, 2025-2030 - USDA Food and Nutrition Service
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition
Frequently Asked Questions
Related Calculators
Learn More
A comprehensive look at the RDA, optimal ranges, and how to find the right target for your body weight and lifestyle.
Explains the 2025-2030 dietary guideline protein targets and what they mean in practical terms.
Evidence-based review of upper protein limits, kidney function research, and when to talk to a doctor.