# Protein needs explainer

Enter your body weight in kilograms and your situation to see the published protein reference range for a day, and a rough per-meal share. These are population reference values for healthy people, not a personal target.

Use the tool on the [web page](https://dietitians.fyi/tools/protein-needs). It works without JavaScript.

## How to use it

1. Enter body weight (kg).
2. Choose your situation.
3. Read the result.

## How it works

Source: Nutrition Journal review (PMC10733519), accessed 2026-11-13: https://pmc.ncbi.nlm.nih.gov/articles/PMC10733519/. It reports the protein RDA for healthy adults at 0.8 g per kg body weight per day, a common sports-nutrition range of 1.4 to 2.0 g/kg/day for athletes, about 1.0 to 1.6 g/kg/day for adults over 60, and an Acceptable Macronutrient Distribution Range of 10 to 35 percent of calories for adults.

The calculator multiplies your weight by the low and high factor for your situation. The per-meal figure is the midpoint of that range divided by three.

These values describe healthy populations. Pregnancy, illness, kidney disease, disordered eating and heavy training change the picture. A registered dietitian or doctor sets a personal target.

> Published reference values for healthy adults, not personal advice. Your needs depend on health, activity, age and conditions this tool does not ask about. Talk to a registered dietitian or doctor for a personal target.

## Questions

### Is the 0.8 g/kg figure a minimum I must hit?

No. It is the intake level judged sufficient for nearly all healthy adults. Many people eat more without harm, and some need more. It is a reference, not a prescription.

### Do I need a scale to use this?

No. Use your best current weight. If your weight is changing, use the weight you have today and revisit later.

### What about children or pregnant people?

This tool covers healthy adults only. Children, pregnancy, illness and kidney disease have different reference values. Ask a paediatric dietitian or doctor.