Protein intake by body weight

A 70 kg adult needs at least 56 g of protein a day (0.8 g/kg); someone strength training at 1.6 g/kg aims for about 112 g.

General information, not medical advice. Read the disclaimer

UnitsFind my value

Protein intake by body weight
Weight (kg)	0.8 g/kg · sedentary (RDA)	1.0 g/kg · light activity	1.2 g/kg · active, older adult	1.6 g/kg · strength training	2.0 g/kg · cutting	2.2 g/kg · upper range
50	40	50	60	80	100	110
55	44	55	66	88	110	121
60	48	60	72	96	120	132
65	52	65	78	104	130	143
70	56	70	84	112	140	154
75	60	75	90	120	150	165
80	64	80	96	128	160	176
85	68	85	102	136	170	187
90	72	90	108	144	180	198
95	76	95	114	152	190	209
100	80	100	120	160	200	220
105	84	105	126	168	210	231
110	88	110	132	176	220	242
115	92	115	138	184	230	253
120	96	120	144	192	240	264

Need a value that is not in the table? Open the calculator : Protein Per Kilogram →

How it is computed

Protein (g/day) = body weight (kg) × grams per kilogram. Pounds are converted at 0.4536 kg. 0.8 g/kg is the recommended dietary allowance for adults; 1.2 to 2.0 g/kg is the range sports nutrition bodies give for active people.

FAQ

Is more than 2 g/kg of protein harmful?+

For healthy adults, intakes up to about 2 g/kg are considered safe; people with kidney disease should follow their doctor's limit.

Should I use my current or my goal weight?+

With a lot of weight to lose, use your goal or adjusted weight; otherwise current weight is fine.

Weight (kg)	0.8 g/kg · sedentary (RDA)	1.0 g/kg · light activity	1.2 g/kg · active, older adult	1.6 g/kg · strength training	2.0 g/kg · cutting	2.2 g/kg · upper range
50	40	50	60	80	100	110
55	44	55	66	88	110	121
60	48	60	72	96	120	132
65	52	65	78	104	130	143
70	56	70	84	112	140	154
75	60	75	90	120	150	165
80	64	80	96	128	160	176
85	68	85	102	136	170	187
90	72	90	108	144	180	198
95	76	95	114	152	190	209
100	80	100	120	160	200	220
105	84	105	126	168	210	231
110	88	110	132	176	220	242
115	92	115	138	184	230	253
120	96	120	144	192	240	264

Weight (kg)	0.8 g/kg · sedentary (RDA)	1.0 g/kg · light activity	1.2 g/kg · active, older adult	1.6 g/kg · strength training	2.0 g/kg · cutting	2.2 g/kg · upper range
50	40	50	60	80	100	110
55	44	55	66	88	110	121
60	48	60	72	96	120	132
65	52	65	78	104	130	143
70	56	70	84	112	140	154
75	60	75	90	120	150	165
80	64	80	96	128	160	176
85	68	85	102	136	170	187
90	72	90	108	144	180	198
95	76	95	114	152	190	209
100	80	100	120	160	200	220
105	84	105	126	168	210	231
110	88	110	132	176	220	242
115	92	115	138	184	230	253
120	96	120	144	192	240	264

Weight (kg)	0.8 g/kg · sedentary (RDA)	1.0 g/kg · light activity	1.2 g/kg · active, older adult	1.6 g/kg · strength training	2.0 g/kg · cutting	2.2 g/kg · upper range
50	40	50	60	80	100	110
55	44	55	66	88	110	121
60	48	60	72	96	120	132
65	52	65	78	104	130	143
70	56	70	84	112	140	154
75	60	75	90	120	150	165
80	64	80	96	128	160	176
85	68	85	102	136	170	187
90	72	90	108	144	180	198
95	76	95	114	152	190	209
100	80	100	120	160	200	220
105	84	105	126	168	210	231
110	88	110	132	176	220	242
115	92	115	138	184	230	253
120	96	120	144	192	240	264