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.
A clearer number for your daily routine.
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.
Free to use · No sign-up needed
Built around your body.
A simple way to planYour weight. Your goal.
Your daily target.
Your daily target.
Weight-based calculation
Goal-specific ranges
Per-meal breakdown
Research-based context
YOUR DAILY STARTING POINT
Turn your weight into a target.
Your details in.
A useful range out.
Enter your details
Adjust the fields, then calculate your daily protein target below.
THE RANGE, AT A GLANCE
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 |
FIND YOUR FIT
How to Pick the Right g/kg Target
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.
MAKE IT PRACTICAL
Worked Example
82 KG · MUSCLE GAIN · FOUR MEALS
131–180gdaily protein range
for this example
for this 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.
Roughly 33–45 g per meal when split four ways.
UNDERSTAND THE MATH
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.
Body weightin kilograms×g/kg targetfor your goal=Proteingrams per day
| 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.
THE RIGHT TOOL FOR YOUR QUESTION
When to Use This Calculator
Use this page for research-style targets
Best when you want direct control over g/kg math.
Explore calculatorUse per-pound calculator for US units
Better if you think in pounds and want g/lb equivalents.
Explore calculatorUse goal calculator for recommendations
Better when you want the site to choose the range based on your goal.
Explore calculatorUse lean body mass calculator if body fat is high
Better when total body weight may overstate protein needs.
Explore calculator KEEP LEARNING
Matching Guides
THE EVIDENCE BEHIND THE RANGE
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
A LITTLE MORE CLARITY
Frequently Asked Questions
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.
Disclaimer: This calculator provides estimates based on published research. Consult a registered dietitian or healthcare provider for personalized guidance.