Protein per kg by age
For adults aged 19 to 70 the reference is 0.84 g per kg for men and 0.75 g per kg for women. After 70 it rises to 1.07 and 0.94 g per kg. Use the table to find the grams for your weight.
Updated 21 October 2026. Sources named on the page.
- Grams per kg by age band and sex
- Grams a day for common body weights
- Why the amount goes up after 70
- Adults aged 19 and over
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The calculator picks the right age band for you and shows grams a day.
Protein by age, sex and weight
Grams = reference per kg x weight, rounded to the nearest gram.
Grams per kg
| Group | 19 to 70 years | Over 70 years |
|---|---|---|
| Women | 0.75 | 0.94 |
| Men | 0.84 | 1.07 |
Grams a day, women
| Weight | 19 to 70 | Over 70 |
|---|---|---|
| 55 kg | 41 g | 52 g |
| 65 kg | 49 g | 61 g |
| 75 kg | 56 g | 71 g |
Grams a day, men
| Weight | 19 to 70 | Over 70 |
|---|---|---|
| 70 kg | 59 g | 75 g |
| 80 kg | 67 g | 86 g |
| 90 kg | 76 g | 96 g |
Sources: National Health and Medical Research Council (NHMRC), Nutrient Reference Values for Australia and New Zealand, protein: recommended dietary intake by age and sex
Figures and sources checked 21 October 2026. General information, not medical advice.
Why it rises after 70
Older adults tend to lose muscle, and the reference amount is set higher to help protect it. The calculator switches bands at age 71.
How to use the table
Find your sex and age band, then your weight. If your weight is not listed, multiply it by the grams per kg in the first table.
Limits
These are reference amounts for healthy adults. Illness, pregnancy, breastfeeding and heavy training change needs, so ask a doctor or an accredited practising dietitian.
Questions
How many grams of protein per kg for a 30 year old?
The reference is 0.75 g per kg for women and 0.84 g per kg for men.
How much protein for an older adult?
After age 70 the reference rises to 0.94 g per kg for women and 1.07 g per kg for men.
Does the amount depend on lean weight or total weight?
The reference is given per kg of body weight. For people with a lot of extra weight a dietitian may suggest a different basis.
What if I train?
Many people who train aim for about 1.6 g per kg. The guide on how much protein you need explains this.
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