Protein guidelines
| Who | Grams per kg body weight per day |
|---|---|
| Minimum for most adults (RDA) | 0.8 |
| Active adults | 1.1–1.4 |
| Endurance athletes | 1.2–1.6 |
| Building muscle | 1.6–2.2 |
| Fat loss while keeping muscle | 1.2–1.6+ |
| Adults over 65 | 1.0–1.2 |
The RDA of 0.8 g/kg is the minimum to avoid deficiency, not an optimal amount for active people. Spreading protein over meals (about 20–40 g each) helps your body use it for muscle repair.
Easy protein sources (approx.)
- Chicken breast, 4 oz cooked: ~35 g
- Greek yogurt, 1 cup: ~20 g
- 2 large eggs: ~12 g
- Lentils, 1 cup cooked: ~18 g
- Tofu, ½ cup firm: ~20 g
Sources & review
Checked against these sources on November 10, 2026. Rules and rates can change — always confirm with the official source.
Protein Calculator FAQs
Is too much protein bad?
For healthy adults, intakes up to about 2 g/kg appear safe. People with kidney disease should follow their doctor’s advice.
Do I need protein powder?
No — it is just a convenient option. Food can easily meet your needs.
Is my information stored?
No.