DRI Protein Intake Calculator
Calculate daily protein targets using official DRI values, body weight, and calorie-based ranges
| Life stage | Group | Target | Basis | Notes |
|---|---|---|---|---|
| 0-6 months | Infant | 9.1 g/day | AI | Human milk AI |
| 7-12 months | Infant | 13.5 g/day | AI | Human milk AI |
| 1-3 years | Child | 13 g/day | RDA | Fixed daily RDA |
| 4-8 years | Child | 19 g/day | RDA | Fixed daily RDA |
| 9-13 male | Teen | 34 g/day | RDA | Same for girls |
| 9-13 female | Teen | 34 g/day | RDA | Same for boys |
| 14-18 male | Teen | 52 g/day | RDA | Higher teen need |
| 14-18 female | Teen | 46 g/day | RDA | Teen female RDA |
| 19-30 male | Adult | 56 g/day | 0.8 g/kg | Adult male |
| 19-30 female | Adult | 46 g/day | 0.8 g/kg | Adult female |
| 31-50 male | Adult | 56 g/day | 0.8 g/kg | Adult male |
| 31-50 female | Adult | 46 g/day | 0.8 g/kg | Adult female |
| 51-70 male | Adult | 56 g/day | 0.8 g/kg | Older adult |
| 51-70 female | Adult | 46 g/day | 0.8 g/kg | Older adult |
| 71+ male | Adult | 56 g/day | 0.8 g/kg | Older adult |
| 71+ female | Adult | 46 g/day | 0.8 g/kg | Older adult |
| Pregnancy | Pregnant | 1.1 g/kg | 71 g/day | Weight-based DRI |
| Lactation | Lactating | 1.3 g/kg | 71 g/day | Weight-based DRI |
| Calories | 10% | 20% | 35% | Notes |
|---|---|---|---|---|
| 1,600 | 40 g | 80 g | 140 g | Lower adult intake |
| 2,000 | 50 g | 100 g | 175 g | Standard reference |
| 2,400 | 60 g | 120 g | 210 g | Higher energy plan |
| 2,800 | 70 g | 140 g | 245 g | Large appetite day |
| 3,200 | 80 g | 160 g | 280 g | Very active intake |
| Scenario | Profile | Target | Comment |
|---|---|---|---|
| Sedentary adult man | 30 y, 82 kg | 66 g/day | 0.8 g/kg exceeds 56 g |
| Sedentary adult woman | 42 y, 58 kg | 46 g/day | Reference DRI holds |
| Older adult | 72 y, 64 kg | 51 g/day | Weight-based estimate |
| Pregnant woman | 28 y, 68 kg | 75 g/day | 1.1 g/kg example |
| Lactating woman | 33 y, 70 kg | 91 g/day | 1.3 g/kg example |
| Teen athlete | 16 y, 60 kg | 48 g/day | Teen RDA baseline |
| Child | 6 y, 24 kg | 19 g/day | Fixed child RDA |
| Infant | 9 mo | 13.5 g/day | AI for 7-12 months |
| Food | Serving | Protein | Notes |
|---|---|---|---|
| Chicken breast | 100 g cooked | 31 g | Lean complete protein |
| Greek yogurt | 170 g | 17 g | Fast, easy snack |
| Eggs | 2 large | 12 g | Breakfast staple |
| Tuna | 1 can | 20 g | Shelf-stable option |
| Cottage cheese | 1/2 cup | 14 g | Slow-digesting dairy |
| Tofu | 100 g | 10 g | Plant-based protein |
| Lentils | 1/2 cup | 9 g | Protein plus fiber |
| Milk | 1 cup | 8 g | Useful meal builder |
Protein intake depends much on personal goals, lifestyle and training. Minimal need is 0.8 grams for every kilo of body weight. For relatively active adults, daily protein amount according to RDA would give only around 10% from whole calories.
Between 10% and 35% from all calories should come from protein foods
How much protein do you need each day?
Advocated range for protein is 0.8 until 1.8 g/kg of body weight, according to various factors. Very active folks or those that want more muscles usually require more. For needs as increase of muscles and more force, you suggest 1.0, 1.3 or 1.6 g/kg for day at weak, intermediate or strong activity.
Even sedentary folks benefit from 1 until 1.6 grams for kilo daily.
When bodybuilders intend maximum muscular increase, you advise at least 2.2 g/kg for day. Normal folk suffice with 0.8 until 1 g/kg, but average bodybuilder reaches 2 until 3 grams for kilo. Those high amounts must go together with heavy training, because protein alone do not form muscles.
Studies show that 2.4 g/kg helps under big exercise burden.
You should take 15 until 30 grams of protein at every meal. More than 40 grams once do not help more than the usual 15 until 30. Divide protein equally through the day for optimum muscular repair and development.
Time and frequency of protein is a bit important for best use. Most seriously stays the whole everyday amount. Muscular synthesis depends especially on leucine, and for maximum impact require around 2.5 grams of it.
You commonly forget that protein advice concern whole grams from all foods, not only supplements. Everything counts: meals, drinks, whole diet. Meat, fish and eggs deliver complete proteins with all inherent amino acids.
Except case of dietary trouble or huge muscles as at bodybuilders, supplements are not compulsory. Regular meal with nutrients, fibers, vitamins and minerals give the best results.
Too much protein can cause problems as kidney damage, liver burden, dehydration, stomach pain and nausea. The apt amount always depends on the folkself.
