KiloMateProtein calculator
Most people who lift do well on about 1.6 g of protein per kg of body weight a day. That's about 130 g for an 80 kg lifter. The Australian RDI is lower, at 0.84 g/kg for men and 0.75 g/kg for women aged 19 to 70, and it's set for health, not muscle gain.
Protein a day by body weight
| Weight | RDI (men) | RDI (women) | 1.6 g/kg | 2.2 g/kg |
|---|---|---|---|---|
| 50 kg | 42g | 38g | 80g | 110g |
| 60 kg | 50g | 45g | 96g | 132g |
| 70 kg | 59g | 53g | 112g | 154g |
| 80 kg | 67g | 60g | 128g | 176g |
| 90 kg | 76g | 68g | 144g | 198g |
| 100 kg | 84g | 75g | 160g | 220g |
| 110 kg | 92g | 83g | 176g | 242g |
| 120 kg | 101g | 90g | 192g | 264g |
Which number to aim for
If you don't train, the RDI is your baseline. If you lift and want to build or keep muscle, aim for about 1.6 g/kg and treat 2.2 g/kg as the ceiling worth bothering with. Going above 1.6 covers you if your own needs sit at the top of the range. The review found no extra gain on average beyond that, so don't expect faster progress from it.
Spreading it over three or four meals makes the total easier to reach. Check your daily energy on the calorie calculator as well, since protein counts toward your total energy too.
Questions
How much protein do I need a day to build muscle?
About 1.6 g per kg of body weight a day suits most people who lift. A 2018 meta-analysis of 49 studies found gains in lean mass levelled off at an average of 1.62 g/kg/day, with a 95% confidence interval of 1.03 to 2.20 g/kg (Morton et al., British Journal of Sports Medicine).
What is the Australian RDI for protein?
For adults aged 19 to 70, the NHMRC recommended dietary intake is 0.84 g per kg of body weight a day for men and 0.75 g/kg for women. That covers what nearly everyone needs for health. It isn't set for building muscle.
Is more than 2.2 g/kg worth it?
The Morton review found no extra lean-mass gain on average past about 1.6 g/kg. Its authors suggested about 2.2 g/kg, the top of the confidence interval, for people who want to be sure they've covered it.
Should I use my current weight or my goal weight?
This calculator uses the weight you enter. The research expresses protein per kg of body weight, so enter what you weigh now unless a dietitian has told you otherwise.
Sources
- 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. Br J Sports Med 2018;52:376–384. PubMed
- Gibson AA et al. Comparison of very low energy diet products available in Australia. Healthcare 2016;4(3):71 (reports the NHMRC adult protein RDIs of 0.84 and 0.75 g/kg). PMC
- NHMRC. Nutrient Reference Values for Australia and New Zealand: protein. Eat for Health
General information only, not medical or dietary advice. If you have kidney disease or another medical condition, or you're pregnant or breastfeeding, talk to a GP or an Accredited Practising Dietitian.
Calories, kilojoules and macros, barcode scanning, lean fast-food swaps, a lifting log and weekly weigh-ins. Free on the web now. iPhone and Android apps are coming soon.
Use KiloMate free