Is 1 gram of protein per pound of body weight correct?

The '1 gram per pound' rule is a popular simplified guideline in fitness. Scientific research supports a range of 0.7–1.0 g per pound (1.6–2.2 g/kg) for muscle gain. So 1 g/lb is at the upper end but safe and effective for most healthy individuals doing resistance training.

How many grams of protein per pound for weight loss?

For weight loss, aim for 0.55–0.91 g per pound (1.2–2.0 g/kg) of body weight. Higher protein during a calorie deficit helps preserve lean muscle mass and increases satiety, making your diet easier to stick to.

Should I use total body weight or lean mass in pounds?

Using total body weight works for most people. If your body fat percentage is above 30%, consider using lean body mass or an adjusted weight to avoid over-estimating. Our calculator handles this adjustment when you enter your body fat percentage.

How do I convert protein per kg to per pound?

To convert g/kg to g/lb, divide by 2.2. For example, 2.0 g/kg = 0.91 g/lb. To convert g/lb to g/kg, multiply by 2.2. For example, 1.0 g/lb = 2.2 g/kg.

Protein Per Pound Calculator by Goal

Calculate your daily protein intake in grams per pound of body weight. Compare practical targets for weight loss, muscle gain, maintenance, and the g/kg ranges used in sports nutrition research.

Quick Answer: Protein Per Pound by Goal

General health starts around 0.36-0.55 g/lb, weight loss often uses 0.55-0.91 g/lb, and muscle gain commonly uses 0.73-1.0 g/lb. The popular 1.6 g/kg target equals about 0.73 g/lb, while 1 g/lb equals 2.2 g/kg.

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Adjust the fields, then calculate your daily protein target below.

Sex

Age

Weight

Height (cm)

Activity Level

Primary Goal

Protein Per Pound Ranges by Goal

Goal	g/lb per day	g/kg equivalent	Example (154 lb person)
General Health	0.36 – 0.55 g/lb	0.8 – 1.2 g/kg	55 – 85 g/day
Weight Loss	0.55 – 0.91 g/lb	1.2 – 2.0 g/kg	85 – 140 g/day
Muscle Gain	0.73 – 1.0 g/lb	1.6 – 2.2 g/kg	112 – 154 g/day
Recomposition	0.64 – 1.0 g/lb	1.4 – 2.2 g/kg	99 – 154 g/day

Per kg vs Per Pound: Quick Conversion

Since 1 kg = 2.2 lb, converting between the two is straightforward. To go from g/kg to g/lb, divide by 2.2. The popular “1 gram per pound” rule equals 2.2 g/kg — the upper end of the evidence-based muscle gain range.

Target	Converted value	Best use
1.2 g/kg	0.55 g/lb	Lower end for weight loss or higher general intake.
1.6 g/kg	0.73 g/lb	Common evidence-based muscle-gain starting point.
2.0 g/kg	0.91 g/lb	Higher end for cutting, recomposition, or hard training.
2.2 g/kg	1.0 g/lb	Upper-end simple fitness rule, not a requirement for everyone.

Lean Body Mass Note

Per-pound protein math is simplest when total body weight roughly reflects lean mass. If body fat is high, total body weight can produce an inflated target. In that case, use the calculator body-fat field, an adjusted weight, or the lean body mass calculator as a cross-check before pushing toward upper-end targets like 0.91-1.0 g/lb.

When the 1 Gram Per Pound Rule Works

Good Fit

One gram per pound works well as a simple upper-end target for lean lifters, strength athletes, and people cutting while resistance training.

Often More Than Needed

For general health, maintenance, or casual exercise, 0.36-0.55 g/lb is usually a more appropriate starting point than jumping straight to 1 g/lb.

Use Adjusted Weight

If body fat is high, calculating from total pounds can overshoot. Add body fat percentage so the calculator can use a more realistic effective weight.

Medical Caution

Kidney disease, pregnancy, dialysis, and complex medical conditions require personalized protein targets from a qualified clinician.

Worked Example

If you weigh 180 lb and choose 0.8 g/lb for fat loss, your target is 144 g protein per day. If you eat three meals and one snack, that might look like 35-40 g at each meal plus a 20-30 g snack.

Protein Per Pound Formula

This calculator converts evidence-based g/kg ranges into grams per pound so the target is easier to use if you track body weight in pounds.

Input	Formula	How it is used
Daily protein	body weight in lb × selected g/lb target	Example: 180 lb × 0.8 g/lb = 144 g/day.
Unit conversion	g/lb = g/kg ÷ 2.2	Example: 1.6 g/kg is about 0.73 g/lb.
1 g/lb rule	1.0 g/lb = 2.2 g/kg	This is the upper end of common muscle-gain targets, not a requirement for everyone.

For general health, 1 g/lb is usually more than needed; the lower goal-specific ranges are often easier to sustain.

When to Use This Calculator

Use this page for pound-based targetsBest if you track body weight in pounds and want simple g/lb math.Use per-kg calculator for research unitsBetter when comparing studies or clinical guidelines.Use muscle-gain calculator for liftingBetter when you want the calculator to select the hypertrophy range.Use weight-loss calculator for a cutBetter when adjusted body weight and calorie deficit context matter.

Matching Guides

Protein Per kg vs Per PoundUnit conversion and when each method is clearer.Protein for Muscle GainHow the 0.7-1.0 g/lb range maps to hypertrophy.Protein for Weight LossHow per-pound targets change in a deficit.Lean Body Mass CalculatorUse lean or adjusted weight when total body weight overstates the target.

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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Lean Body Mass Calculator

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Muscle Gain Calculator

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Weight Loss Calculator

Higher protein to preserve muscle during a calorie deficit.

Learn More

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.

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

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

Protein Intake for Muscle Gain: What the Research Says →

Covers the 1.6-2.2 g/kg range for hypertrophy, meal distribution, timing, and common muscle protein synthesis myths.

Protein for Weight Loss and Fat Loss →

Why higher protein during a calorie deficit preserves lean mass, increases satiety, and supports sustainable fat loss.

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