How to use
Enter your sex and age and your recommended daily protein intake appears. Add your weight to have it calculated for your body weight, and tick regular training to also see the range recommended for people who train. Women can choose the first, second or third trimester of pregnancy, or breastfeeding, to add the extra amount needed.
Japanese standard: Dietary Reference Intakes for Japanese (2025)
This is the Dietary Reference Intakes for Japanese (2025 edition) from the Japanese Ministry of Health, Labour and Welfare, in use from April 2025 to March 2030. The maintenance requirement (0.66 g/kg) is divided by a 90% efficiency of dietary protein use to put the adult average requirement at about 0.73 g per kg, and the recommendation is that value × 1.25. The grams per day in the table are based on Japanese reference body sizes.
| Age | Men | Women |
|---|---|---|
| 18–29 | 65 g | 50 g |
| 30–49 | 65 g | 50 g |
| 50–64 | 65 g | 50 g |
| 65 and over | 60 g | 50 g |
Nothing is added in the first trimester (to week 13); 5 g is added in the second (weeks 14–27), 25 g in the third (week 28 on) and 20 g while breastfeeding. If you enter your weight, a “for my weight” value at 0.91 g per kg is shown as well.
In terms of energy
The target share of energy from protein is 13–20% for ages 1–49, 14–20% for 50–64 and 15–20% for 65 and over. For people 65 and over, the standard advises keeping the lower end at or above the recommended amount even if they eat less overall.
If you exercise
If you train regularly, 1.2–2.0 g of protein per kg of body weight per day is recommended. This range is not part of any dietary reference standard — it comes from the 2016 joint position of the American College of Sports Medicine and others.