Protein needs by body weight
Daily protein in grams for each body weight and activity level. The first column is the RDA, which is a deficiency floor rather than a target.
| Body weight | 0.8 g/kg | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg | 1.8 g/kg | 2.2 g/kg |
|---|---|---|---|---|---|---|
| 50 kg | 40 g | 60 g | 70 g | 80 g | 90 g | 110 g |
| 60 kg | 48 g | 72 g | 84 g | 96 g | 108 g | 132 g |
| 70 kg | 56 g | 84 g | 98 g | 112 g | 126 g | 154 g |
| 80 kg | 64 g | 96 g | 112 g | 128 g | 144 g | 176 g |
| 90 kg | 72 g | 108 g | 126 g | 144 g | 162 g | 198 g |
| 100 kg | 80 g | 120 g | 140 g | 160 g | 180 g | 220 g |
| 110 kg | 88 g | 132 g | 154 g | 176 g | 198 g | 242 g |
How to read this chart
- Find your body weight on the left and read across to the intake per kilogram that matches how you train.
- The 0.8 g/kg column prevents deficiency in sedentary adults. It is not a target for someone training.
- Evidence supports around 1.6 g/kg for resistance training, with benefit up to roughly 2.2 g/kg, and the upper end during a calorie deficit.
Work it out for your own numbers
This chart is computed from the same equations as the calculator, so the two always agree.