What does 'protein per kg' mean?

Protein per kg refers to the amount of protein in grams recommended for each kilogram of your body weight. For example, if you weigh 70 kg and your target is 1.6 g/kg, you need 70 × 1.6 = 112 g of protein per day.

How much protein per kg do I need for general health?

The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 g of protein per kg of body weight per day. Many nutrition experts suggest 1.0–1.2 g/kg may be more optimal for overall health and active lifestyles.

Is 2 g protein per kg safe?

For healthy individuals, 2 g/kg is within the safe and well-studied range, especially for those doing regular resistance training. It is commonly recommended for muscle gain and weight loss goals. People with kidney disease should consult their doctor.

What is 0.8 g protein per kg?

The 0.8 g/kg recommendation is the minimum dietary protein needed to prevent deficiency in most healthy adults. It is not a target for optimal health or fitness — most active people benefit from higher intakes of 1.2–2.2 g/kg depending on their goals.

Protein Per kg Calculator

Calculate your daily protein target using grams per kilogram of body weight. The most widely used method in nutrition research and clinical guidelines.

Sex

Age

Weight

Height (cm)

Activity Level

Primary Goal

Protein Per kg Ranges by Goal

Goal	g/kg per day	Example (70 kg person)
RDA Minimum	0.8 g/kg	56 g/day
General Health	0.8 – 1.2 g/kg	56 – 84 g/day
Weight Loss	1.2 – 2.0 g/kg	84 – 140 g/day
Muscle Gain	1.6 – 2.2 g/kg	112 – 154 g/day
Seniors (65+)	1.0 – 1.2+ g/kg	70 – 84+ g/day

How to Pick the Right g/kg Target

0.8 g/kg

Use this as the minimum adult baseline, not an athletic target. It is best for sedentary adults who simply want to avoid inadequate intake.

1.0-1.2 g/kg

A better maintenance range for active adults, older adults, and anyone who wants a practical buffer above the minimum.

1.2-2.0 g/kg

Use this range during fat loss. The higher end fits people who lift weights, diet aggressively, or want to preserve as much lean mass as possible.

1.6-2.2 g/kg

Use this range for muscle gain, strength training, and serious athletic goals. Most people do not need to exceed 2.2 g/kg.

Worked Example

If you weigh 82 kg and train for muscle gain, multiply 82 by 1.6-2.2. That gives a daily target of 131-180 g protein. If you eat four meals, that is roughly 33-45 g per meal. The calculator automates this math and adjusts the range when you select a different goal.

Protein Per kg Formula

This page exposes the core formula used across the site. It is useful when you already know the grams-per-kilogram target you want to apply.

Input	Formula	How it is used
Daily protein	body weight in kg × selected g/kg target	Example: 70 kg × 1.6 g/kg = 112 g/day.
Per-meal target	daily protein ÷ meals per day	Example: 112 g/day ÷ 4 meals = 28 g per meal.
Adjusted weight	lean mass + 0.4 × fat mass	When body fat is high and entered in advanced settings, adjusted weight prevents exaggerated targets.

Use g/kg when comparing research ranges; use g/lb only if pounds are easier for you day to day.

When to Use This Calculator

Use this page for research-style targetsBest when you want direct control over g/kg math.Use per-pound calculator for US unitsBetter if you think in pounds and want g/lb equivalents.Use goal calculator for recommendationsBetter when you want the site to choose the range based on your goal.Use lean body mass calculator if body fat is highBetter when total body weight may overstate protein needs.

Matching Guides

Protein Per kg vs Per PoundHow to convert and choose the right unit.How Much Protein Per DayHow ranges change by goal and context.How to Track ProteinTurn the target into daily food tracking.

Sources reviewed

Dietary Reference Intakes summary tables - National Academies Press
International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition
International Society of Sports Nutrition Position Stand: diets and body composition - Journal of the International Society of Sports Nutrition / PMC

Frequently Asked Questions

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Learn More

Protein Per Kilogram vs Per Pound: Which Should You Use? →

A practical comparison of common protein units with conversion tables and calculation examples.

How Much Protein Do You Really Need Per Day? →

A comprehensive look at the RDA, optimal ranges, and how to find the right target for your body weight and lifestyle.

2026 Protein Guidelines Update →

Explains the 2025-2030 dietary guideline protein targets and what they mean in practical terms.

Disclaimer: This calculator provides estimates based on published research. Consult a registered dietitian or healthcare provider for personalized guidance.