Three kinds of guidance
- RDA-type reference intakes — the amount that covers nearly all healthy people. In the US the RDA is 0.8 g per kg of body weight. Korea’s 2025 Dietary Reference Intakes set about 65 g a day for adult men and 50–55 g for women, and raised the lower end of the protein energy range to 10–20%.
- Exercising people — the International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g/kg per day for most people who exercise.
- Calorie percentages — splitting your calorie target by a carbs:protein:fat ratio. Change the calorie target and protein grams move with it.
Worked example: 70 kg adult
| Guidance | Math | Protein per day |
|---|---|---|
| RDA | 70 × 0.8 | 56 g |
| ISSN, exercising | 70 × 1.4–2.0 | 98–140 g |
| 20% of 1,960 kcal | 1,960 × 0.20 ÷ 4 | 98 g |
| 35% of 1,960 kcal | 1,960 × 0.35 ÷ 4 | 172 g (2.4 g/kg) |
The same person gets anywhere from 56 g to 172 g. The RDA is closer to a floor that prevents deficiency; sports guidance is a target for keeping or building muscle.
The percentage trap
Low-carb and high-protein splits can push protein well past 2 g/kg. If you set protein by percentage, divide the grams by your body weight once as a sanity check. If you have kidney disease or have been told to limit protein, follow your doctor regardless of any ratio.
Checking it in the app
See grams under Macronutrients
Calorie Calculator splits your target by a preset (Balanced 50·20·30, Low-carb 25·35·40, High-protein 40·40·20, Keto 10·25·65) and shows grams. The custom ratio sliders are unlocked by watching an ad.
Compare with the Recommendations card
Further down the Calculator tab, the "Recommendations" card shows a body-weight-based protein range: 1.2–1.6 g/kg up to Moderate activity, 1.6–2.2 g/kg for Active and above. If the macro split lands far outside that range, try another preset.
FAQ
Do I need protein powder?
No. If food covers it, that is enough. Powder is a convenience for when meals fall short.
Can I eat it all in one meal?
ISSN suggests about 0.25 g/kg (20–40 g) per meal spread through the day. The daily total comes first, and spreading it out makes it easier to reach.
Sources: ISSN Position Stand: Protein and Exercise, 2017 · Korean Nutrition Society, 2025 Dietary Reference Intakes for Koreans
Calorie Calculator: BMR TDEE
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