Protein Reference Calculator
Compare the adult RDA protein reference with a commonly cited athlete range for your body weight.
What this answers:
- How many grams of protein per day do common references suggest for my body weight?
The adult RDA (0.8 g/kg) is a baseline reference for generally healthy adults. The higher athlete range is often cited for people in regular structured training — it is not a universal prescription, and illness, kidney conditions, or restricted diets change what's appropriate. Talk to a clinician or dietitian for individualized guidance.
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How it's calculated
protein (g/day) = weight (kg) × reference g/kg
Worked example
70 kg at the RDA reference (0.8 g/kg): 56 g/day. At the commonly cited athlete range (1.2–2.0 g/kg): 84–140 g/day.
Sources: National Academies of Sciences, DRI for Protein and Amino Acids; NIH Office of Dietary Supplements, Exercise and Athletic Performance. Source last checked September 28, 2026.
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