This calculator estimates how much protein to eat per day from your body weight and a grams-per-kilogram goal factor, using reference targets from the RDA and the International Society of Sports Nutrition.
Sample input: Weight (kg): 70, Protein goal (g per kg: 0.8 RDA to 2.0 athlete): 1.6
Daily protein: 112 (Muscle building / athletes)
At 1.6 g/kg for 70 kg, aim for about 112 g of protein per day (muscle building / athletes). The ISSN suggests 1.4 to 2.0 g/kg for building and maintaining muscle.
The RDA is 0.8 grams per kilogram of body weight for sedentary adults. The International Society of Sports Nutrition recommends 1.4 to 2.0 grams per kilogram for building and maintaining muscle.
We multiply your body weight in kilograms by your chosen goal factor in grams per kilogram. For example, 70 kg at 1.6 g/kg is about 112 grams of protein per day.
For healthy people, intakes up to about 2 g/kg are well tolerated. Very high intakes offer little extra benefit for most goals. People with kidney disease should follow their doctor guidance on protein.
Total daily protein matters most. Spreading intake across 3 to 4 meals of 20 to 40 grams each supports muscle protein synthesis better than one large serving, according to sports nutrition research.