Published by Saura ·
Protein calculator: estimate your daily grams
Protein needs depend on your body size, activity and circumstances. Use the calculator to explore a body-weight-based estimate, then choose foods and portions you can repeat comfortably.
Quick answer
The adult Dietary Reference Intake RDA is based on 0.8 g of protein per kilogram of body weight per day. Sports-nutrition guidance commonly uses 1.4–2.0 g/kg/day for exercising adults. These are different reference contexts, not a requirement to choose the largest result.
Calculate your estimate
For generally healthy adults. This estimate is a starting point, not a personal diet prescription. It does not cover pregnancy, breastfeeding or medical nutrition needs.
Calculations stay in this browser. Body measurements and results are not sent to analytics.
Method and assumptions
The US adult DRI/RDA reference is 0.8 g/kg/day. The exercise range comes from the ISSN position stand and is not a requirement for every adult.
NASEM / IOM DRIISSN (2017)How to calculate protein from pounds or kilograms
Divide pounds by 2.2046 to get kilograms, then multiply by the selected grams-per-kilogram factor. For example, 165 lb is approximately 75 kg. At 0.8 g/kg, the result is 60 g; at 1.4 g/kg it is 105 g; at 2.0 g/kg it is 150 g.
Use the factor's purpose as part of the result. A sports range should not be presented as the minimum for every adult. Age, training, total food intake and medical circumstances can change an appropriate target.
The current 2025–2030 Dietary Guidelines for Americans give a separate protein target of 1.2–1.6 g/kg/day, adjusted for individual calorie needs. The calculator's 0.8 g/kg option is explicitly the adult DRI RDA reference; it does not represent that newer dietary-pattern target. Use the source and its context when discussing a personal plan.
| Body weight | 0.8 g/kg reference | 1.4–2.0 g/kg exercise range |
|---|---|---|
| 132 lb / 60 kg | 48 g/day | 84–120 g/day |
| 165 lb / 75 kg | 60 g/day | 105–150 g/day |
| 198 lb / 90 kg | 72 g/day | 126–180 g/day |
Spread a target across meals you already eat
A 105 g example could be divided into three meals of roughly 30 g and a 15 g snack. That is an arithmetic example, not a rule that each meal must contain exactly 30 g. A larger lunch and smaller breakfast can also fit your day.
Compare portions rather than food names alone: two eggs, a cup of yogurt and a serving of chicken contain different amounts. Plant-based meals can combine beans or lentils with tofu, soy foods, grains, nuts or seeds. The high-protein foods table gives useful starting portions.
Check the food behind the number
Choose enough total food and variety. Protein grams do not describe fiber, saturated fat, sodium or how satisfying a meal feels. Add vegetables, fruit, whole grains and other foods alongside the protein source.
A supplement is optional. It may be convenient when ordinary food does not fit the situation, but the calculator does not require a powder or shake. Compare the label and serving size before adding one.
Use the result as a starting point
A calculator describes a population average. It cannot measure your metabolism or account for every medication, health condition or change in activity. Compare the result with your energy, appetite, training and longer-term trend rather than treating one day's number as a pass or fail.
These tools are for adults. Pregnancy, breastfeeding, childhood, eating-disorder recovery and medical diets need individual guidance. If tracking makes eating more stressful, pause and discuss a different approach with a qualified professional.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- High-protein foodsCompare 20 high-protein foods per practical serving, including chicken, fish, eggs, Greek yogurt, tofu, lentils, beans and seeds.
- Protein in eggsOne large egg has about 6.3 g of protein: 3.6 g in the white and 2.7 g in the yolk. Compare 1, 2 or 3 eggs and every size from small to jumbo.
- High-protein snacksFind 15 high-protein snack ideas, from Greek yogurt and eggs to tofu and edamame. Compare measured portions and learn what to check on the label.
- See how your daily protein adds up with Saura ProUse Saura Pro to follow protein from logged meals against your target. Start with photo or text estimates, review portions and understand the daily total.
- High-protein breakfasts you can build from everyday foodBuild a high-protein breakfast with yogurt, eggs, tofu, oats or beans. Compare practical portions, prep choices and simple ways to add fiber.
- Protein in chicken breastCooked chicken breast has about 31 g of protein per 100 g and 35 g per 4 oz. Compare 4, 6 and 8 oz portions weighed raw versus cooked, in grams.
Frequently asked questions
Do I need 1 gram of protein per pound?
One gram per pound is about 2.2 g/kg. It is not a universal requirement. The appropriate reference depends on activity, goals and personal circumstances; use the calculator's labeled ranges as context.
Does the calculator include protein from plants?
Yes. Count protein from your whole diet, including beans, lentils, grains, soy foods, nuts and seeds, as well as animal foods if you eat them.
Can Saura track the result?
Saura estimates meal nutrients from photos or text. Daily protein tracking is a Pro feature. A web calculation does not automatically transfer your personal inputs to the app.
Sources and method
- National Academies: Dietary Reference Intake tables
Table C-4 identifies the adult protein RDA basis as 0.8 g/kg. This reference differs from a sports-nutrition target.
- ISSN position stand: protein and exercise
- Dietary Guidelines for Americans, 2025–2030
Current US dietary guidance gives a separate protein target of 1.2–1.6 g/kg/day, adjusted for individual calorie needs. This differs from the adult DRI RDA and from sports-nutrition ranges.
- USDA FoodData Central
Food-composition reference. A package label takes priority for a specific product.