Your result
What your result means
At 170 lb (77.1 kg), the RDA for healthy adults of 0.8 g/kg works out to 62 g of protein a day — roughly 21 g at each of three meals. Spreading protein across meals is generally thought to support muscle better than one large serving.
The math
Formula and sources
Protein (g/day) = body weight (kg) × factor RDA 0.8 · adults 65+ 1.0–1.2 · regular exercise 1.4–2.0
- kg
- body weight; pounds × 0.4536
- factor
- grams of protein per kg of body weight per day
The RDA is the amount that meets the needs of nearly all healthy adults; it is a minimum, not an optimum. People with kidney disease should follow their clinician’s advice.
Sources we checked this against
- 1Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino AcidsNational Academies Press · nap.nationalacademies.org
- 2International Society of Sports Nutrition Position Stand: protein and exercise (Jäger et al., 2017)Journal of the ISSN (PubMed Central) · pmc.ncbi.nlm.nih.gov
- 3Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE, 2013)PubMed / NIH National Library of Medicine · pubmed.ncbi.nlm.nih.gov
Formula last checked 2026-11-04. Found an error? Tell us and we will fix it.
Step by step
Two worked examples
Reference adult man (70 kg)
Protein per day
56 g
- Units
- Metric (cm, kg)
- Weight
- 70 kg
- Your situation
- Healthy adult, not training (RDA)
70 × 0.8 = 56 g, which is the 56 g RDA listed for men in the Dietary Reference Intakes.
Same weight, lifting 4 days a week
Protein per day
98–140 g
- Units
- Metric (cm, kg)
- Weight
- 70 kg
- Your situation
- Exercise or strength-train regularly
The ISSN range of 1.4–2.0 g/kg gives 98–140 g, or 33–47 g per meal.
| Result | Example 1 | Example 2 |
|---|---|---|
| Protein per day | 56 g | 98–140 g |
| Per meal (3 meals) | 19 g | 33–47 g |
Questions
Frequently asked questions
Is more protein always better?
Benefits level off: research on exercisers finds little extra muscle gain above about 1.6 g/kg for most people. Extra protein is simply used for energy.
Should I use my current weight or goal weight?
Most guidelines use current weight. If you have a lot of excess weight, a clinician may base the target on an adjusted or goal weight instead.
Can I get enough protein from plants?
Yes. Beans, lentils, tofu, tempeh, nuts, seeds and whole grains all contribute, and eating a variety covers all essential amino acids.