How to Calculate Your Daily Protein Goal (According to the 2025-2030 Dietary Guidelines)

Reviewed By Danielle Glesne, RDN, LD, CDCES

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According to the 2025–2030 Dietary Guidelines for Americans, adults should aim to consume 1.2 - 1.6 grams of protein per kilogram of bodyweight per day.

Here’s how to quickly calculate your daily protein goal according to this recommendation…

As Simple As 1-2-3

Step 1: Divide your current bodyweight in pounds by 2.2. (That number is your bodyweight in kilograms.)

Step 2: Multiply your bodyweight in kilograms by 1.2.

Step 3: Multiply your bodyweight in kilograms by 1.6.

Those two numbers are your goal range of daily protein intake.

Example

If someone weighs 150lbs…

• 150 / 2.2 = 68

• 68 x 1.2 = 82

• 68 x 1.6 = 109

• Protein goal: 82-109g per day

NOTE: This range is a general recommendation. You may need more or less depending on your health goals and individual context.

Other Protein Recommendations

The latest guidelines also provide the following recommendations related to protein intake:

• Prioritize high-quality, nutrient-dense protein foods as part of a healthy dietary pattern.

• Consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy.

• Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods.

• Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives. If preferred, flavor with salt, spices, and herbs.

If you’d like guidance on what this means for you, your goals, and your family, don’t hesitate to CONTACT US.

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