How it is worked out
The National Academies’ 2005 report sets the adult RDA at 0.80 g of good quality protein per kg of body weight a day, 1.1 g/kg/day in pregnancy and 1.3 g/kg/day while breastfeeding [1]. Grams per day is the rate times your weight in kilograms.
Protein (g/day) = rate × weight (kg) Rate: adult 0.8, pregnant 1.1, breastfeeding 1.3 g/kg/day
One pound is 0.45359237 kg. The result is not rounded until it is shown.
Example: adult
70 kg × 0.8 = 56 g a day.
Example: pregnant, in pounds
150 lb = 68.04 kg. × 1.1 = 74.84 g a day. The report also states “+25 g a day” of additional protein.
Example: breastfeeding
65 kg × 1.3 = 84.5 g a day.
The RDA is for healthy people. It is not a diet plan or a promise of any result. Ask your doctor, midwife or a registered dietitian about your own needs.
Questions
What is the RDA?
The Recommended Dietary Allowance: the amount the National Academies’ report set to meet the needs of nearly all healthy people. For protein it is 0.80 g per kg of body weight a day for adults [1].
What changes in pregnancy and while breastfeeding?
The report gives 1.1 g/kg/day, or 25 g a day more, in pregnancy, and 1.3 g/kg/day, or 25 g a day more, while breastfeeding [1].
Does this cover athletes or people who train?
No. This page gives the RDA only. The same report found no compelling evidence for a higher RDA for healthy adults who do resistance or endurance exercise [1], but it dates from 2005. For a training plan, ask a registered dietitian.
Is more protein better?
This page makes no claims about muscle gain or any other result. The RDA is a recommended amount, not a target to beat. People with kidney or other medical conditions should ask their doctor.
Which weight do I use?
Your current body weight. The RDA is stated per kilogram of body weight.