The baseline recommended dietary allowance is 0.8 grams of protein per kilogram of body weight per day, about 0.36 grams per pound, which is roughly 56 grams for a 70 kg adult. People who train hard commonly target more, with sports nutrition guidance often citing around 1.2 to 2.0 grams per kilogram. A free protein intake calculator personalizes the number from your weight and goal, in your browser.
Free daily protein intake calculator. Estimate grams of protein per day from your body weight and activity goal, worked out instantly in your browser.
Open Protein Intake Calculator → Free toolFree macro split calculator. Turn your daily calorie target into protein, carb, and fat grams using a percentage split you choose, all in your browser.
Open Macro Split Calculator →The 0.8 g/kg RDA is the amount that prevents deficiency in most healthy adults, not an optimum for muscle building. Strength athletes and people dieting while trying to keep muscle typically aim higher, which is where the commonly cited 1.2 to 2.0 g/kg range comes from. Bigger bodies need more grams for the same multiplier, which is why per-kilogram numbers beat one-size totals.
A 110 gram daily target is easier as three or four meals of 25 to 35 grams than as one giant dinner. If you track calories too, a macro split calculator converts a calorie target into grams of protein, carbs and fat so the plan hangs together instead of being a lone protein number.
About 56 grams a day at the 0.8 g/kg baseline, and roughly 84 to 140 grams under common training-oriented targets of 1.2 to 2.0 g/kg.
Grams are grams for the daily total. Mixing plant sources across the day covers the full amino acid profile.
Above the training ranges there is little extra benefit for most people, and calories still count. Very high intakes are a medical question if you have kidney issues.