Calculator

Daily protein reference.

Enter your body weight and activity level to see a general daily protein reference range, drawn from published grams-per-kilogram dietary guidance. Switch between pounds and kilograms freely. Nothing you type here is saved or sent anywhere.

  • 0.8 g/kg RDA floor
  • 1.2–2.0 g/kg active range
  • A range, not a target

Your details

Your reference range updates automatically as you type.

General reference range

Daily protein reference range—Enter your body weight to see the published reference range.
Baseline reference (RDA)—The general-population RDA floor of 0.8 g per kg per day, for context.
Activity level—Change the activity chips above to see a different published range.

How the range works

Published dietary guidance expresses protein needs as a range of grams per kilogram of body weight, not a single number. This tool multiplies your body weight by the low and high ends of the published range for your selected activity level, so the result is a reference band rather than one prescribed figure.

The reference numbers

  • Baseline (RDA): about 0.8 g per kg per day for the general adult population.
  • Active adults: commonly cited guidance ranges from roughly 1.2 to 2.0 g per kg per day.

Why it is a range, not a target

Individual protein needs vary with age, body composition, health status, and goals. A range keeps this a general reference. It is not a personalized recommendation, and it is deliberately not tied to any medication or weight change.

Educational tool. Not medical or nutritional advice. These are general reference ranges from published guidelines, not a personalized recommendation and not an eligibility check for any program or treatment. For advice about your own needs, talk with a licensed physician or a registered dietitian. If this is a medical emergency, call 911.