Protein Calculator: How Much Protein Do You Need?
Enter your weight to see three numbers side by side: the official minimum, the range experts recommend as we age, and the newer 2025–2030 Dietary Guidelines target.
Official minimum (RDA)
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0.8 g/kg. The floor to prevent deficiency, not a target.
Expert range as we age
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1.0–1.2 g/kg. PROT-AGE recommendation for healthy older adults.
2025–2030 Dietary Guidelines
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1.2–1.6 g/kg. The current federal goal for adults.
General information, not medical advice. If you have kidney disease or any condition where protein intake is medically managed, these figures don't apply to you. Talk with your doctor or a registered dietitian.
Quick reference
| Body weight | RDA (0.8 g/kg) | As we age (1.0–1.2) | Dietary Guidelines (1.2–1.6) |
|---|---|---|---|
| 140 lb | ~51g | ~63–77g | ~76–102g |
| 170 lb | ~62g | ~77–94g | ~93–123g |
| 200 lb | ~73g | ~90–110g | ~109–145g |
Why the number goes up as we age
Muscle declines gradually from midlife, and the body becomes less efficient at using the protein we eat. Researchers call this anabolic resistance. The practical answer is a bit more protein, spread across the day, alongside regular strength work. The full explanation is in Protein and Muscle as We Age: How Much You Actually Need.
How to close the gap
Most people don't need a new diet. They need one or two more protein-forward moments a day. Start with breakfast, then the mid-afternoon gap. For ideas, see How to Increase Protein Intake and Protein Timing.
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Common questions
How much protein do I need per day?
The RDA is 0.8 grams per kilogram of body weight. The 2025–2030 Dietary Guidelines for Americans set a higher goal of 1.2–1.6 g/kg per day for adults. Expert groups focused on older adults recommend 1.0–1.2 g/kg for healthy adults, and more for those training hard or recovering from illness.
How do I convert my weight to kilograms?
Divide your weight in pounds by 2.2. A 170 lb person weighs about 77 kg.
Should I eat it all at once?
No. Muscle protein synthesis is triggered meal by meal, so spreading protein across your meals, with a protein-forward snack in between, works better than one large dinner.
Sources: Institute of Medicine, Dietary Reference Intakes (RDA); Bauer et al., PROT-AGE Study Group, Journal of the American Medical Directors Association; U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2025–2030.
