How much protein do you need per day?
Your body uses protein to build and repair muscle, skin, organs and blood. The amount you need depends mostly on your body weight and your stage of life. This protein intake calculator starts from the Recommended Dietary Allowance (RDA) set by the National Academies of Sciences, Engineering, and Medicine, multiplies it by your body weight in kg or lb, and shows the result in grams per day and per meal. It also shows the goal from the current Dietary Guidelines for Americans and the ranges sports nutrition groups give for athletes, so you can compare them side by side.
An RDA is the daily intake that meets the needs of nearly all (97 to 98 percent) healthy people in a group. It is calculated from the Estimated Average Requirement, which for adults is 0.66 g of protein per kg of body weight. For protein, the RDA is given per kg of body weight:
| Group | RDA per kg | Per lb | DRI table value |
|---|---|---|---|
| Children 1 to 3 | 1.05 g | 0.48 g | 13 g |
| Children 4 to 8 | 0.95 g | 0.43 g | 19 g |
| Children 9 to 13 | 0.95 g | 0.43 g | 34 g |
| Teens 14 to 18 | 0.85 g | 0.39 g | 52 g boys, 46 g girls |
| Adults 19 and older | 0.80 g | 0.36 g | 56 g men, 46 g women |
| Pregnancy, second half | 1.1 g | 0.50 g | 71 g |
| Breastfeeding | 1.3 g | 0.59 g | 71 g |
The per kg values follow the DRI tables of the National Academies, as published by Health Canada. The grams in the last column are the RDA at a reference body weight, as the National Academies' summary tables list it. The calculator uses your own weight instead, so a heavier or lighter person gets a different number. The calculator starts at age 1. For babies, ask your pediatrician.
How the calculator works
Example: a 180 lb adult weighs 180 × 0.45359237 = 81.6 kg. The RDA is 81.6 × 0.8 = about 65 g of protein a day, or about 22 g per meal over 3 meals. If that person eats 2,000 calories a day, the Acceptable Macronutrient Distribution Range for adults, 10 to 35 percent of calories, works out to 2,000 × 0.10 ÷ 4 = 50 g up to 2,000 × 0.35 ÷ 4 = 175 g of protein. For children 1 to 3 the range is 5 to 20 percent, and for ages 4 to 18 it is 10 to 30 percent.
The Dietary Guidelines for Americans, 2025-2030
The current edition of the Dietary Guidelines for Americans, published by the US Departments of Agriculture and Health and Human Services in January 2026, asks people to prioritize protein foods at every meal. It gives a protein goal of 1.2 to 1.6 g per kg of body weight per day, adjusted as needed for your calorie needs. That is about 0.54 to 0.73 g per pound, and well above the RDA. For the 180 lb adult above it means about 98 to 131 g a day. The calculator shows this goal for adults 19 and older. Pick Dietary Guidelines to make it the headline.
Protein for athletes and active people
Sports nutrition groups publish their own ranges for people who train hard. A 2016 joint position paper of Dietitians of Canada, the Academy of Nutrition and Dietetics and the American College of Sports Medicine says the protein needed to support adaptation, repair and protein turnover generally ranges from 1.2 to 2.0 g per kg per day, with more for short periods of intense training or when cutting calories. It also suggests spreading protein over the day, with about 0.3 g per kg after key sessions and every 3 to 5 hours over several meals. The International Society of Sports Nutrition's 2017 position stand gives 1.4 to 2.0 g per kg per day for most exercising people. The calculator shows both as the organizations publish them. They are not a recommendation from Freebiefy.
Pregnancy and breastfeeding
The DRI tables list an RDA of 1.1 g per kg per day in pregnancy and 1.3 g per kg per day while breastfeeding, for ages 14 and older. Health Canada's tables add that the pregnancy value is for the second half of pregnancy only. In the first half, the requirement is the same as for women who are not pregnant, so choose No for the early months. Your prenatal care team can tell you what fits you.
Protein in common foods
The table in the tool shows protein per serving for everyday foods from USDA FoodData Central, each with its FoodData Central ID so you can look it up. For example, half a roasted chicken breast has about 27 g, a cup of cooked lentils about 18 g and one large hard-boiled egg about 6 g. The last column shows how much of your daily amount one serving covers. The Dietary Guidelines name eggs, poultry, seafood and red meat as animal protein foods, and beans, peas, lentils, nuts, seeds and soy as plant protein foods. Pick Plant-based to see only plant foods.
When to ask a professional
These numbers are for healthy people. The National Institute of Diabetes and Digestive and Kidney Diseases says some people with chronic kidney disease may need to eat moderate amounts of protein, while people on dialysis may need more, and that the right amount should be worked out with a dietitian or health care professional. If you have kidney disease or any other condition that affects what you eat, follow the advice you get there instead of a general calculator. To see your total calories, use the Calorie Calculator, and to split them into protein, carbs and fat, the Macro Calculator.
How to use the protein intake calculator
- 1Pick lb or kg and enter your body weight. Choose your age group and sex, and say if you are pregnant or breastfeeding.
- 2Choose which recommendation to show as the headline: the RDA, the Dietary Guidelines goal or the athlete range. All of them stay listed below it.
- 3Pick how many meals you eat and, if you like, enter your daily calories. Read your grams per day and per meal, compare them with the food table, and copy the result or a link to it.
Sources: National Academies DRI summary tables, Health Canada DRI tables for macronutrients, Dietary Guidelines for Americans, Nutrition and Athletic Performance (2016), ISSN position stand (2017), USDA FoodData Central, NIDDK.
Frequently asked questions
How much protein do I need per day?
The Recommended Dietary Allowance (RDA) from the National Academies is 0.8 g of protein per kg of body weight per day for adults 19 and older, which is about 0.36 g per pound. For a 150 lb (68 kg) adult that is about 54 g a day. Children need more per kg: 1.05 g at ages 1 to 3, 0.95 g at ages 4 to 13 and 0.85 g at ages 14 to 18. The Dietary Guidelines for Americans, 2025-2030 set a higher protein goal of 1.2 to 1.6 g per kg per day.
How do I work out protein from my weight in pounds?
Multiply your weight in pounds by 0.45359237 to get kilograms, then multiply by the grams per kg. For the adult RDA of 0.8 g per kg, that is the same as about 0.36 g per pound. A 180 lb adult weighs 81.6 kg, so the RDA is 81.6 × 0.8 = about 65 g of protein a day. The calculator does this for you and also shows the result per meal.
What does the RDA for protein mean?
An RDA is the average daily intake that is enough to meet the needs of nearly all (97 to 98 percent) healthy people in a life stage group. The National Academies derive it from the Estimated Average Requirement, which for adults is 0.66 g per kg a day. The tables turn the 0.8 g per kg into 56 g for men and 46 g for women using a reference body weight. This calculator uses your own weight instead.
How much protein do athletes need?
A 2016 joint position paper of Dietitians of Canada, the Academy of Nutrition and Dietetics and the American College of Sports Medicine says the protein needed to support adaptation and repair generally ranges from 1.2 to 2.0 g per kg per day. The International Society of Sports Nutrition gives 1.4 to 2.0 g per kg per day for most exercising people. These are the ranges of those organizations, shown for comparison. Freebiefy does not recommend an amount.
How much protein should I eat per meal?
The calculator simply divides your daily amount by the number of meals you choose. For athletes, the 2016 joint position paper suggests about 0.3 g per kg of body weight after key training sessions and every 3 to 5 hours over several meals. The Dietary Guidelines for Americans, 2025-2030 advise prioritizing protein foods at every meal.
Do I need more protein when pregnant or breastfeeding?
Yes. The DRI tables list an RDA of 1.1 g per kg per day for pregnancy and 1.3 g per kg per day for breastfeeding, which equals 71 g a day at the reference weight. Health Canada notes that the pregnancy value applies to the second half of pregnancy only. In the first half, the protein requirement is the same as for women who are not pregnant.
Should people with kidney disease follow these numbers?
Not without talking to a doctor or a registered dietitian. The National Institute of Diabetes and Digestive and Kidney Diseases says some people with chronic kidney disease may need to eat moderate amounts of protein, while people on dialysis may need more, and that the right amount should be worked out with a health care professional. The same applies to any other health condition that affects your diet.