Almost everyone repeats a rule about protein — a number per meal, a magic window, a warning about kidneys. Set a body mass to see the actual reference values, then tap each claim to see where it lands against the evidence.
Daily protein reference values
EARRDAActive-adult rangeSelected claim
Body mass70 kg (154 lb)
RDA · 0.8 g/kg56g/day
as energy224kcal (× 4)
active 1.2–2.084–140g/day
Reading the values. The RDA of 0.8 g protein per kg body mass per day is set for healthy adults (ages 19+) and is meant to meet the needs of about 97.5% of that group. The EAR (0.66 g/kg/day) is the median requirement. These scale with body mass because tissue upkeep does — they are population references, not a target for any one person, and this page is not medical or dietary advice.
Nine common claimstap one to weigh the evidence
Strong vs preliminarySome of these claims restate an official reference value; others are well-supported for athletes; several are overstated or preliminary, where the research is mixed. Tap a claim to see which — and, where a claim implies a number, watch it drop onto the chart.
Energy note. Protein yields 4 kcal/g (carbohydrate 4, fat 9, alcohol 7). The AMDR — the acceptable range for adults — is 10–35% of total energy from protein, which is a share of the whole day's intake, not a per-kilogram figure.