Grams of Protein Per Kg Calculator
Multiply a grams-per-kilogram factor by your body weight to get a daily protein target. Enter your weight in kilograms and get an evidence-based range by goal and activity level.
Protein Intake Calculator
Required: protein needs and lean-mass differ by biological sex (male or female).
Range: 15–100 years.
Range: 30–300 kg
Enter your height in centimeters (e.g., 170 cm)
In a calorie deficit, higher protein (1.8–2.4 g/kg) protects muscle and keeps you full.
Moderate exercise most days of the week. More training nudges the target up.
Know your body fat %? Enter it for the more accurate lean-mass method (protein per kg of lean mass, not total weight). Leave it blank to use your body weight. Don't know it? Estimate it with the Body Fat % Calculator.
*This calculator is for informational purposes only. Please consult a healthcare professional before making any health decisions. See our medical disclaimer for more information.
Quick Answer
How Many Grams of Protein Per Kg?
To get total grams from a per-kilogram figure, multiply the factor by your body weight in kilograms. The factor comes from your goal: about 1.2–1.6 g/kg to maintain, 1.8–2.4 g/kg for fat loss, and 1.6–2.2 g/kg to build muscle — with activity nudging both ends up. On the fat-loss, moderately-active band loaded above (2.0–2.6 g/kg), a 70 kg person gets a recommended 161 g and an 80 kg person 184 g. Enter your weight in kilograms to see your own range.
The g/kg Bands, Explained
Grams-per-kilogram is the way sports-nutrition research expresses protein needs, because it scales with body size. The band you use is set by your goal: maintenance sits lowest at 1.2–1.6 g/kg, fat loss is higher at 1.8–2.4 g/kg (protein protects muscle when calories are low), and muscle gain is 1.6–2.2 g/kg. Being more active adds a small fixed step to both ends of whichever band you pick, so a moderately-active person cutting works from 2.0–2.6 g/kg rather than the sedentary 1.8–2.4. The recommended figure is the midpoint of the band.
A Worked 70 kg Example
Take a 70 kg adult on the fat-loss, moderately-active band loaded above (2.0–2.6 g/kg, midpoint 2.3). The recommended figure is 2.3 × 70 = 161 g a day, and the band gives a 140–182 g range (2.0 × 70 = 140 at the low end, 2.6 × 70 = 182 at the high end). An 80 kg adult on the same setting lands on 184 g recommended (160–208). Change the goal or activity in the form and the g/kg factor — and the grams — move with it. Once you have the number, build it into a day of meals with the Macro Calculator, and set the calorie budget it sits inside with the TDEE Calculator.
The g/kg bands are general estimates for healthy adults, not medical advice. If you prefer to think in pounds, one kilogram is 2.2046 pounds, so the same amount of protein simply reads differently — the guidance itself does not change. Enter your weight on the Protein Intake Calculator for your full low–high range.
Calculations are powered by the ISSN Position Stand on Protein & Exercise (Jäger et al., 2017), the International Society of Sports Nutrition consensus on daily protein for active adults; the lean-mass band follows Helms et al. (2014) and Phillips & Van Loon (2011).
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