Protein Per Day by Weight — General Recommendation Calculator
Confused about how much protein you need? This calculator factors in your weight, activity level, and goals to give a personalized target.
Protein Intake Calculator
How It Works
RDA (0.8 g/kg or 0.36 g/lb) is the MINIMUM to prevent deficiency — not optimal for health, muscle, or satiety.
Active adults should target 1.2–1.6 g/kg (0.5–0.7 g/lb). Athletes and lifters benefit from 1.6–2.2 g/kg.
A 160 lb moderately active person: maintenance ~115g/day. Athletes: 145g. Cutting: 175g/day.
Age matters too: adults 50+ benefit from 1.2+ g/kg to combat sarcopenia (age-related muscle loss).
Frequently Asked Questions
What's the RDA for protein?
0.8 g/kg (0.36 g/lb) — but this is a bare minimum for health, not optimal. Most adults benefit from 1.2-2.0 g/kg depending on activity.
Is 100g of protein per day enough?
For most adults under 150 lbs with moderate activity, yes. For larger or highly active people, 100g falls short. Check the calculator for your specific needs.
Does protein intake change with age?
Yes. Adults 50+ should target 1.2-1.6 g/kg minimum to preserve muscle. Seniors 70+ may need 1.6+ g/kg due to reduced protein synthesis efficiency.