Protein calculator
Daily protein: 0.8 g/kg general RDA vs 1.6 g/kg for strength training, shown inside your calorie target.
Protein: general RDA vs 1.6 g/kg
The RDA for healthy adults is 0.8 g/kg (≈0.36 g/lb). The 1.6 g/kg used here is for adults doing resistance training — in Morton et al. (2018, British Journal of Sports Medicine) muscle gains plateaued around that intake. If you don’t lift, 0.8–1.0 g/kg is generally enough.
Example: 70 kg (154 lb) → RDA 56 g · strength-training 112 g
The formula
Example: 35-year-old man, 5′10″ (177.8 cm), 180 lb (81.6 kg) → 1,758 kcal BMR; moderately active (×1.55) TDEE 2,725 kcal.
Setting a target
A 500 kcal daily deficit is the common rule of thumb for about 1 lb (0.45 kg) per week. Lifting weights and eating around 1.6 g/kg protein helps protect lean mass (the general adult RDA is 0.8 g/kg).
FAQ
How much protein do I need per day?
The RDA for healthy adults is 0.8 g per kg body weight (about 0.36 g/lb). If you don’t strength-train, that is enough for most people.
Who is 1.6 g/kg for?
A 2018 meta-analysis of resistance-training adults (Morton et al., Br J Sports Med) found muscle gains plateaued around 1.6 g/kg. It is not a requirement for non-lifters.
Should I eat more protein when cutting?
To preserve muscle in a deficit, 1.2–1.6 g/kg plus strength training is a common range.
Is too much protein harmful?
Generally fine for healthy adults, but check with a doctor if you have kidney disease or are pregnant.
Sources
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr 1990;51(2):241–247. doi:10.1093/ajcn/51.2.241
- Frankenfield D, et al. Systematic review of RMR prediction equations — Mifflin–St Jeor most accurate. J Am Diet Assoc 2005;105(5):775–789. doi:10.1016/j.jada.2005.02.005
- Roza AM, Shizgal HM. Revised Harris–Benedict. Am J Clin Nutr 1984;40(1):168–182. doi:10.1093/ajcn/40.1.168
- Protein 1.6 g/kg (resistance-training adults): Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine (Br J Sports Med) 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
- Activity multipliers (1.2–1.9) are conventional estimates; individual variation is large.
Formulas and sources checked 2026-10-16. Not medical advice. Pregnant, nursing, under 18 or with a medical condition — ask a professional.