The European Food Safety Authority set the population reference intake (PRI) for protein at 0.83 g per kg of body weight per day for adults of all ages, for both high-quality protein and mixed diets[1]. The WHO/FAO/UNU expert consultation on protein requirements reached the same safe level of 0.83 g per kg for adults. A 70 kg adult needs about 58 g of protein a day.
How the protein calculator works
The calculator multiplies your body weight in kilograms by 0.83, the PRI that EFSA set for adults[1]. If you enter pounds, it converts them first. A population reference intake is set high enough to cover the needs of almost everyone in a healthy population, so most healthy adults who reach it are eating enough protein.
| Body weight | Protein a day at 0.83 g/kg |
|---|---|
| 50 kg (110 lb) | 42 g |
| 60 kg (132 lb) | 50 g |
| 70 kg (154 lb) | 58 g |
| 80 kg (176 lb) | 66 g |
| 90 kg (198 lb) | 75 g |
| 100 kg (220 lb) | 83 g |
Good sources of protein
Protein comes from both plant and animal foods. Animal sources include fish, eggs, dairy foods, poultry and meat. Plant sources include beans, lentils, chickpeas, tofu, tempeh, soya drinks, nuts, seeds and whole grains. EFSA's figure applies to mixed diets as well as to high-quality protein[1], so a varied vegetarian or vegan diet can meet it when it includes pulses, soya, nuts and grains across the day.
Spreading protein across meals, instead of eating most of it at dinner, makes it easier to reach your total and helps keep you full.
When you may need individual advice
The reference intake is for healthy adults. Individual targets can differ for athletes and people in heavy training, for older adults who are losing muscle, during pregnancy and breastfeeding, after surgery or illness, during weight loss with or without medicines, and for people with kidney or liver disease, where too much protein can be harmful. In those situations, book a session and a dietitian will set a target for you.
Book a video, phone or in-person session with a professional from our network. Your result can be attached so you do not start from scratch.
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Frequently asked questions
How much protein do I need a day?
For healthy adults, EFSA's population reference intake is 0.83 g per kg of body weight per day[1]. At 70 kg that is about 58 g.
Do I need more protein if I exercise?
Athletes and people training hard are often advised to eat more, and the amount depends on the sport and goal. A sports dietitian can set a target for you.
Can I get enough protein on a plant-based diet?
Yes, for most people. EFSA's reference value applies to mixed diets[1], and pulses, soya foods, nuts, seeds and grains together supply plenty.
Is too much protein harmful?
For healthy adults, eating somewhat more than the reference intake is generally not a concern, but people with kidney disease need individual advice.
Does the calculator store my data?
No. The calculation runs in your browser.
Sources and citations
Every figure on this page was read on the publisher's own page. Where a country or body does not publish a figure we say so instead of estimating.
- European Food Safety Authority (EFSA), Scientific Opinion on Dietary Reference Values for protein (9 Feb 2012)
