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Daily protein calculator

Plant-based protein ingredients such as tofu, chickpeas and edamame on a table
Photo: cottonbro studio / Pexels (Pexels License)

Enter your weight and choose the group that fits you to see a basic daily protein range. Reference values differ by age and activity, so there is no single number for everyone.

Weight unit
kg

What you enter is calculated in your browser only. It is not sent to a server, not stored, and disappears when you close the page.

What the result means

The international reference for healthy adults is 0.8 g per kg of body weight per day (RDA). Thailand's DRI 2020 sets adult protein references close to 1.0 g per kg, so this tool shows a 0.8–1.0 range for that group.

For healthy older adults the PROT-AGE expert group recommends 1.0–1.2 g/kg, and for people who exercise regularly the International Society of Sports Nutrition states that 1.4–2.0 g/kg is sufficient for most. These differ from the general minimum, so you choose your own group.

The range is for healthy people and is not a personal prescription. Anyone with a medical condition, especially kidney disease, needs advice from a doctor or dietitian.

How it is calculated
  • Daily protein (g) = body weight (kg) × the group's reference (g per kg), shown as the group's low–high range and rounded to whole grams
  • General adults 0.8–1.0 (international RDA 0.8 · Thai DRI 2020 ≈ 1.0) · older adults 1.0–1.2 (PROT-AGE 2013) · regular exercise 1.4–2.0 (ISSN 2017)
  • Pounds are converted to kilograms first (1 lb = 0.4535924 kg)

Limitations and cautions

  • Reference values are for healthy populations, not for everyone, and do not account for muscle mass or specific goals
  • People with kidney or liver disease, or who have been told to limit protein, must follow the amount set by their doctor or dietitian
  • If your weight is far above the normal range, multiplying by actual weight may overestimate needs; a dietitian can advise
  • This tool does not recommend any product and is not a personal meal plan

Results are estimates or basic screening only, not a medical diagnosis or medical advice.

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References

  1. Harvard T.H. Chan School of Public Health, The Nutrition Source: Protein (checked 15 Oct 2026) ↗ (opens in a new tab)
  2. Bureau of Nutrition, Department of Health (Thailand): Dietary Reference Intake for Thais 2020 (DRI 2563), Table 1 (checked 9 Oct 2026) ↗ (opens in a new tab)
  3. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group. J Am Med Dir Assoc 2013 ↗ (opens in a new tab)
  4. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20 ↗ (opens in a new tab)
  5. NIST SP 811 Appendix B.8 — unit conversion factors ↗ (opens in a new tab)

Compiled by Well Nutrition Hub from the sources listed. Content last reviewed 16 Oct 2026.

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