How much protein do I need per kg of body weight?

General guidelines: 0.8 g/kg for sedentary adults (minimum RDA), 1.2–1.6 g/kg for active individuals, 1.6–2.0 g/kg for muscle gain, and 2.0–2.4 g/kg for competitive athletes or high-volume training.

Should I use total body weight or lean mass?

This calculator uses total body weight, which is the most common approach. If your body fat percentage is very high, some coaches suggest using lean mass or goal weight instead to avoid over-estimating needs.

Is more protein always better?

Research shows benefits plateau above roughly 2.2 g/kg for most people. Eating beyond that is not harmful for healthy kidneys but does not add extra muscle gain — the extra calories may be stored as fat.

What counts toward my daily protein goal?

All dietary protein sources count: meat, fish, eggs, dairy, legumes, tofu, tempeh, and protein supplements. Aim to spread intake across 3–5 meals for optimal muscle protein synthesis.

Does the calculator work in pounds?

Yes. Select "lb" and the tool converts your weight to kg internally, applies the multiplier, and shows the result in grams.

Protein Per Kg Calculator

Name: Protein Per Kg Calculator
Availability: InStock
Author: Nham Vu

Enter your weight and goal to get your personalized daily protein target in grams.

Your Details

Body Weight

Activity / Goal

Your Result

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grams of protein per day

Protein Multiplier Reference

Goal / Activity	g per kg BW	Typical Population
Sedentary	0.8	Minimum RDA; desk job, no structured exercise
Active	1.4	Cardio or recreational lifting 3–5× per week
Muscle Gain	1.8	Consistent resistance training, hypertrophy goal
Athlete	2.2	High-volume or competitive training, sport-specific

Multipliers are based on current sports nutrition consensus (ISSN, ACSM, AND). Individual needs may vary with age, health status, and total calorie intake.

Summary

Enter your weight and goal to get your personalized daily protein target in grams.

How it works

Enter your body weight and select the unit (kg or lb).
Choose your activity or goal level from the dropdown.
Your daily protein target appears instantly in grams.
Review the breakdown showing the grams-per-kg multiplier used.
Use the result to plan meals and track your intake.

Use cases

Find the right protein target when starting a strength training program.
Adjust protein intake after a weight change.
Compare protein needs across different activity levels.
Plan meal prep to hit a specific daily protein goal.
Determine protein requirements for muscle building or fat loss.
Support a client nutrition plan as a personal trainer or dietitian.

Frequently Asked Questions

Last updated: 2026-06-09 · Reviewed by Nham Vu