Protein Intake Calculator: Grams per Day in kg or lb
Convert body weight into a daily protein reference using kilograms or pounds. Compare general adult and athletic references or enter your own professional target.
Your inputs
General adult planning only. Select a reference explicitly; body weight alone cannot establish your personal requirement.
Your result
Enter your values, then choose Calculate.
Not a medical prescription. Custom targets and meal counts are your inputs, not recommended safe limits.
Calculation breakdown
Method, assumptions and worked example
Daily protein grams = body weight in kilograms × the selected grams-per-kilogram reference. Pounds are converted using 1 lb = 0.45359237 kg. Changing the unit converts the entered weight so the same physical weight is retained.
What the references mean
The adult Dietary Reference Intake uses 0.8 g/kg as an RDA reference. It is a general healthy-adult reference, not a universal athletic target. NIH’s exercise nutrition overview summarizes roughly 1.2–2.0 g/kg/day for athletes. Choosing a range does not establish which point is appropriate for you.
The Custom option multiplies the values you enter; it does not endorse them. Use an individualized target provided by an appropriately qualified clinician or registered dietitian when applicable. Software input bounds are not safe-intake limits.
Worked example
For 70 kg, the adult reference is 70 × 0.8 = 56 g/day. The athletic reference produces 70 × 1.2 to 70 × 2.0 = 84–140 g/day. Around 154.324 lb represents the same 70 kg. These examples demonstrate arithmetic, not a prescription for every person of that weight.
Optional meal and intake comparisons
Dividing 84–140 g across three meals gives an arithmetic 28–46.7 g per meal. This is not a required meal schedule or an optimization claim. If you enter 60 g as current intake, the difference to the lower 84 g reference is 24 g. The tool never reports a negative shortfall when current intake is already above the selected lower value.
Use consistent serving sizes when totaling food-label values. More protein does not automatically mean more muscle or faster weight loss, and supplements are not automatically necessary. This tool does not assess diet quality, calorie needs, training, medical history or body composition.
Scope
For adults using general planning references. Children, pregnancy, breastfeeding, kidney disease and other clinical circumstances need advice specific to that situation. Do not replace an existing medical nutrition plan with this calculator.
Frequently asked questions
Does it accept pounds?
Yes. Select lb; the weight is converted using 0.45359237 kg per pound. Switching units preserves the entered physical weight.
Which end of the range should I choose?
The calculator cannot determine your individual requirement. Training, diet and health circumstances matter; use professional guidance when you need a personalized target.
Does the meal split prescribe when to eat?
No. It only divides a daily amount by the number you enter. It is not a required distribution or meal schedule.
Method review and references
Formula and content reviewed on 10 October 2026. Worked examples are hypothetical. School rules or individual health needs may differ from the stated assumptions.