A common way to sketch daily protein is grams per kilogram of body weight. Many adult RDAs sit near 0.8 g/kg. Endurance and strength athletes often aim higher, roughly 1.2–2.0 g/kg, depending on the sport and energy intake. You choose the g/kg multiplier. This is not a prescription, kidney-disease advice, or a meal plan.
Custom daily protein56 g
At 0.8 g/kg (RDA-style)56 g
At 1.2 g/kg (athlete-style low)84 g
At 2.0 g/kg (athlete-style high)140 g
Weight used70 kg
How this calculation works
Custom grams = body weight (kg) × the g/kg you type. Pounds are converted with 1 lb = 0.45359237 kg.
RDA-style line is always 0.8 g/kg, even if you typed a different multiplier — so you can compare.
Athlete-style bands are 1.2 g/kg (low) and 2.0 g/kg (high). Sports dietitians individualize around that range; 2.0 is not a target for everyone.
Needs rise with total calories, training load, and during some life stages. Needs fall or must be supervised in certain kidney and metabolic conditions — ask a clinician.
Worked example
70 kg at 0.8 g/kg → 56 g/day (RDA-style). The same weight at 1.6 → 112 g. Athlete band on 70 kg is 84–140 g.
Frequently asked questions
Is 0.8 g/kg enough?
It is a widely cited adult RDA-style minimum for generally healthy people, not an athlete target and not individualized. Older adults and people in a deficit sometimes aim higher — that is a professional decision.
Should I use lean mass instead of scale weight?
Some coaches do. This page uses total body weight as entered. Very high body fat makes g/kg on scale weight look generous.
Plant vs animal protein?
The calculator counts grams of protein, not amino-acid scores. Variety still matters in a vegan pattern.
Can too much protein harm kidneys?
People with diagnosed kidney disease need individualized limits. Healthy kidneys handling high protein is a separate clinical debate. This tool will not clear you for a high-protein diet.
Per meal?
Divide the daily grams across meals if you like. The math here is per day.