Protein Intake Calculator
Daily protein target from body weight × g/kg goal band. Click any i for detail.
Protein
Body weight (lb)
i
Weight
Current weight in pounds. |
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|---|---|
Goal
i
Goal
Pick the band that matches your training context. |
How to use this calculator
- Enter body weight.
- Choose a goal band.
- Read grams per day and a simple per-meal split.
Results explained
Sports nutrition guidance for active people often lands near 1.4–2.2 g of protein per kg of body weight, with higher rates when calories are low. The sedentary band mirrors a general adult RDA-style floor, which is not always enough for heavy training. Distribute intake across meals if you can — this page only sizes the daily total.
Quick reference: g/kg bands
Daily protein = body_kg × rate.
| Item | Detail |
|---|---|
| ~0.8 g/kg | General health floor |
| ~1.6 g/kg | Common active / recreational target |
| ~2.0 g/kg | Muscle-gain emphasis |
| ~2.2 g/kg | Higher end while cutting |
Not medical advice for kidney, liver, or metabolic disease.
How the estimate is built
protein_g = (lb × 0.45359237) × g_per_kg.
Example scenario
150 lb (68 kg) at 1.6 g/kg → about 109 g/day.
FAQ
Should I use lean mass instead of scale weight?
Some coaches do for very high body-fat clients. This page uses total body weight for simplicity.
Can I eat all my protein in one meal?
You can, but spreading across 3–4 feedings is usually easier and may help muscle protein synthesis timing.
Do plant proteins count?
Yes — track total amino intake. Blending sources helps cover lysine and methionine patterns.
Is more always better?
Diminishing returns kick in. Past a point you mainly displace carbs and fats needed for training energy.