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.
Korean standard: 2025 Dietary Reference Intakes for Koreans
These are the protein values by age and sex from the 2025 Dietary Reference Intakes for Koreans, published by the Korean Ministry of Health and Welfare on December 31, 2025. The average requirement meets the needs of half the population; the recommended intake adds a margin so that 97–98% of people meet their needs. For adults the average requirement is 0.73 g per kg of body weight, and applying a 12.5% coefficient of variation gives a recommended intake of about 0.91 g per kg. Adult values are unchanged from 2020, and the extra amount for the second trimester was reduced slightly.
| Age | Men | Women |
|---|---|---|
| 19–29 | 65 g | 55 g |
| 30–49 | 65 g | 50 g |
| 50–64 | 60 g | 50 g |
| 65 and over | 60 g | 50 g |
Nothing is added in the first trimester (to week 13); 10 g is added in the second (weeks 14–27), 30 g in the third (week 28 on), and 25 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 2025 standard recommends getting 10–20% of total daily energy from protein (up from 7–20% in 2020). One gram of protein has 4 kcal, so on 2,000 kcal a day that is 50–100 g.
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.