How much protein do I need per day?
Most healthy adults are assigned a Recommended Dietary Allowance of 0.8 grams of protein per kilogram of body weight per day (about 0.36 g per pound). That is a minimum to avoid deficiency for a sedentary adult, not an athlete target. Many sports-nutrition papers and clinician handouts use roughly 1.4–2.2 g/kg for people who train, with the exact number set by body size, age, kidney function, and a clinician.
Worked example: 150 lb is about 68 kg. At 0.8 g/kg that is ~54 g/day; at 1.6 g/kg that is ~109 g/day. Neo Protein provides 25g complete protein and 100 calories per 3.4 oz shot (0g carbs, 0g sugar, 0g fat), so one shot is a 25g increment toward that total, not a full day’s protein. This page is education, not medical advice.
Daily protein calculator
Formula used on this page: body weight in kilograms × grams per kilogram for your activity band. Example: 68 kg × 1.6 g/kg = 109 g/day. This is a guideline, not medical advice.
Estimated target: 95 grams of protein per day (68 kg × 1.4 g/kg). One Neo Protein shot is 25g, so 4 shots would cover 100g of that total. Food still supplies the rest.
Example daily protein from 0.8 vs 1.6 g/kg
| Body weight | kg (approx) | 0.8 g/kg (RDA-style) | 1.6 g/kg (active example) | Neo Protein shots to equal 1.6 g/kg |
|---|---|---|---|---|
| 120 lb | 54 kg | 44g | 87g | About 3.5 × 25g |
| 150 lb | 68 kg | 54g | 109g | About 4 × 25g |
| 180 lb | 82 kg | 65g | 131g | About 5 × 25g |
| 210 lb | 95 kg | 76g | 152g | About 6 × 25g |
Common guideline bands (not a prescription)
Sedentary adult RDA: 0.8 g/kg. Older adults are often discussed at 1.0–1.2 g/kg in geriatrics literature because appetite and muscle loss change the picture. Resistance training and fat-loss phases often land near 1.6–2.2 g/kg in sports nutrition reviews. Kidney disease and some clinical diets require a doctor’s number, which can be lower.
Spread protein across the day if that helps you hit the total. A 25g shot is one serving, not a replacement for meals. People on GLP-1 medications should use the target their prescriber set; see protein on GLP-1.
How the calculator on this page works
Convert pounds to kilograms (divide by 2.20462), then multiply by the grams-per-kilogram band you select. The page does not know your medical history. If you have kidney disease, are pregnant, or have a prescribed diet, ignore the widget and follow your clinician.
Frequently asked questions
The standard adult RDA is 0.8 grams per kilogram of body weight per day. Active people often use 1.4–2.2 g/kg. Convert pounds to kg, multiply, and treat the result as a starting range. Neo Protein is 25g per shot.
No for most adults. 25g is one Neo Protein serving (100 calories). Daily needs are usually several times that, depending on body weight.
Kilograms = pounds ÷ 2.20462. Then multiply kg by 0.8 (RDA) or by 1.4–2.2 if you and your clinician are using an athletic range.
It adds 25g. You still eat other protein. The shot is 3.4 oz, 100 calories, 0g sugar, 0g carbs, 0g fat.
Related guides
Not medical advice. Protein needs vary. People with kidney disease or prescribed diets must follow their clinician, not this calculator.
25g protein. 3.4 oz. 100 calories.
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