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.
A practical target in the units you use.
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.
Free to use · No sign-up needed
Built around your goal.
Your weight, your planA useful range.
A simpler daily target.
A simpler daily target.
Pound-based targets
Goal-specific ranges
Easy unit conversion
Practical meal breakdown
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.
YOUR DAILY STARTING POINT
Your protein number, made practical.
Use pounds or kilograms.
Get one clear daily plan.
Enter your details
Adjust the fields, then calculate your daily protein target below.
THE RANGE, AT A GLANCE
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 |
TWO UNITS, ONE CLEAR TARGET
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.
g/kg target÷ 2.2g/lb target
| 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. |
A USEFUL CROSS-CHECK
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.
PUT THE RULE IN CONTEXT
When the 1 Gram Per Pound Rule Works
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.
MAKE THE NUMBER USEFUL
Worked Example
180 LB · FAT LOSS · 0.8 G/LB
144gdaily protein
in this example
in this 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.
Think in meals and snacks, not just one daily number.
UNDERSTAND THE MATH
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.
Body weightin pounds×g/lb targetfor your goal=Daily proteinin grams
| 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.
THE RIGHT TOOL FOR YOUR QUESTION
When to Use This Calculator
Use this page for pound-based targets
Best if you track body weight in pounds and want simple g/lb math.
Explore calculatorUse per-kg calculator for research units
Better when comparing studies or clinical guidelines.
Explore calculatorUse muscle-gain calculator for lifting
Better when you want the calculator to select the hypertrophy range.
Explore calculatorUse weight-loss calculator for a cut
Better when adjusted body weight and calorie deficit context matter.
Explore calculator KEEP LEARNING
Matching Guides
Protein Per kg vs Per Pound
Unit conversion and when each method is clearer.
Read moreProtein for Muscle Gain
How the 0.7-1.0 g/lb range maps to hypertrophy.
Read moreProtein for Weight Loss
How per-pound targets change in a deficit.
Read moreLean Body Mass Calculator
Use lean or adjusted weight when total body weight overstates the target.
Read more THE EVIDENCE BEHIND THE RANGES
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
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.
Disclaimer: This calculator provides estimates based on published research. Consult a registered dietitian or healthcare provider for personalized guidance.