Protein Requirement Calculator: How Much Protein Do You Need Daily?

What is the RDA for protein, and is it enough?

The RDA (Recommended Dietary Allowance) is 0.8 grams per kilogram of body weight per day, which is the minimum amount needed to prevent deficiency in most healthy adults. It is not necessarily the optimal amount for people who are physically active or trying to build muscle, who generally benefit from higher intakes.

How does my activity level or goal change how much protein I need?

General nutrition science suggests roughly 1.2 to 1.6 g/kg for people who exercise regularly, and 1.6 to 2.2 g/kg for those focused on building muscle through strength training. Older adults are often advised to aim slightly above the basic RDA, around 1.0 to 1.2 g/kg, to help counter age-related muscle loss.

Can eating too much protein be harmful?

For most healthy people, moderately higher protein intake is not harmful, but very high intakes sustained over time may displace other important nutrients like fiber and carbohydrates, and people with kidney disease specifically need to follow their doctor's guidance rather than general population ranges.

Should I get personalized advice instead of relying on a general calculator?

Yes, ideally. Protein needs are not an exact science and vary based on individual factors like muscle mass, health conditions, and specific goals. This calculator gives a reasonable population-level starting estimate, but a doctor or registered dietitian can tailor a recommendation to your specific situation.