Nutrition
Convert your body weight and training style into grams of protein per day. Includes RDA, CDC, and athletic guidelines plus food examples.
Weight
72.6 kg
(160 lb)
ADA suggested range*
94-145 g/day
American Dietetic Association
CDC (10-35% calories)
60-210 g/day
Assumes estimated maintenance calories
*Actual medical recommendations vary by health status and clinician guidance.
Choose the multiplier that matches your training load.
RDA · 0.8 g/kg
58 g/day
Minimum to prevent deficiency
General fitness · 1.0 g/kg
73 g/day
Active lifestyle, light training
Endurance training · 1.2 g/kg
87 g/day
Frequent cardio, mixed sports
Muscle gain · 1.6 g/kg
116 g/day
Progressive resistance training
Fat loss preservation · 2.0 g/kg
145 g/day
Calorie deficit, lean mass focus
Proteins supply amino acids needed for immune function, hormones, enzymes, tissue repair, and lean mass. The body recycles amino acids constantly, so dietary protein ensures positive nitrogen balance and supports recovery.
| Age range | RDA |
|---|---|
| 1-3 | 13 |
| 4-8 | 19 |
| 9-13 | 34 |
| 14-18 (girls) | 46 |
| 14-18 (boys) | 52 |
| 19-70 (women) | 46 |
| 19-70 (men) | 56 |
| 70+ (all) | 56 |
| Stage | Extra grams/day | Extra kcal/day | Protein:kcal ratio |
|---|---|---|---|
| Pregnancy Trimester 1 | 1 | 0 | 0.04 |
| Pregnancy Trimester 2 | 13 | 340 | 0.16 |
| Pregnancy Trimester 3 | 26 | 450 | 0.23 |
| Lactation 0-6 months | 25 | 330 | 0.19 |
| Lactation 7-12 months | 21 | 400 | 0.11 |
Animal-based examples
Plant-based examples
| Food | Protein (per serving) |
|---|---|
| Chicken breast (3 oz cooked) | 26 g |
| Greek yogurt (170 g) | 18 g |
| Lentils (1 cup cooked) | 18 g |
| Eggs (2 large) | 12 g |
| Tofu (100 g) | 11 g |
| Quinoa (1 cup cooked) | 8 g |
| Peanut butter (2 tbsp) | 8 g |
| Black beans (1/2 cup) | 7 g |