How many grams of protein per pound of bodyweight?

It depends on your goal. For fat loss the range works out to about 0.95–1.22 g per pound of body weight (2.1–2.7 g/kg once you add an active training level), with roughly 1.09 g/lb a sensible midpoint. A 180 lb person cutting therefore lands around 196 g of protein a day (a 171–220 g range), a 200 lb person around 218 g (191–245), and a 160 lb person around 174 g (152–196).

Is 1 gram of protein per pound too much?

Not for fat loss on an active plan. The "1 gram per pound" rule is 2.2 g/kg (0.453592 × 2.2 = 1.00 g/lb), which sits inside the fat-loss range rather than at its ceiling. It is a round, easy target — slightly more than most people strictly need at rest, but a reasonable figure when you are dieting and training hard. Enter your weight above for your own low–high range.

How do I convert grams per pound to grams per kg?

Multiply the per-pound figure by 2.2046 to get per-kg (or divide per-kg by 2.2046 to get per-pound). So 1.00 g/lb is 2.2 g/kg, and 1.09 g/lb is 2.4 g/kg. It is the same guidance either way — pounds and kilograms only change the unit, not the amount of protein.

Nutrition Math

Protein Per Pound of Bodyweight Calculator

Grams of protein equals your weight in pounds times a factor. Enter your weight in pounds and get an evidence-based daily protein range for fat loss — the same guidance as g/kg, just in pounds.

Protein Intake Calculator

Gender

Required: protein needs and lean-mass differ by biological sex (male or female).

Age

Range: 15–100 years.

Weight (kg)

Range: 30–300 kg

Height

cmft·in

Enter your height in centimeters (e.g., 170 cm)

Goal

In a calorie deficit, higher protein (1.8–2.4 g/kg) protects muscle and keeps you full.

Activity Level

Moderate exercise most days of the week. More training nudges the target up.

Body Fat % (optional)

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 Much Protein Per Pound of Bodyweight?

To find grams of protein from pounds, multiply your body weight by a factor. For fat loss on an active plan that factor is about 0.95–1.22 g per pound (the same as 2.1–2.7 g/kg), with roughly 1.09 g/lb a sensible midpoint. The near-universal gym rule of 1 gram per pound sits right inside that band — it is exactly 2.2 g/kg. Enter your weight in pounds above and the calculator returns your recommended grams plus a low–high range.

Grams = Your Weight in Pounds × a Factor

Protein-per-pound is a simple multiplication: pick the factor for your goal, then multiply it by your body weight in pounds. The evidence starts in grams-per-kilogram, and because one pound is 0.453592 kg, every g/kg figure has a matching g/lb figure — you just multiply the g/kg number by 0.453592. The 1 g/lb rule that headlines most gym advice is simply 2.2 g/kg restated in pounds, so it belongs near the top of the evidence band rather than beyond it.

Per kilogram	Per pound	Where it sits
1.6 g/kg	0.73 g/lb	Lower muscle-gain end
1.8 g/kg	0.82 g/lb	Fat-loss band starts
2.0 g/kg	0.91 g/lb	Mid fat-loss
2.2 g/kg	1.00 g/lb	The classic "1 g/lb" rule
2.4 g/kg	1.09 g/lb	Upper fat-loss end
2.7 g/kg	1.22 g/lb	Top of an active cut

Worked at 160, 180 and 200 lb

The calculator above is loaded for fat loss on an active training level, which lands on a 2.1–2.7 g/kg band (0.95–1.22 g/lb) with a 1.09 g/lb midpoint. On that setting a 180 lb person gets a recommended 196 g of protein a day, inside a 171–220 g range. A 200 lb person gets 218 g (191–245), and a 160 lb person 174 g (152–196). Change the goal or training level in the form and the factor — and therefore the grams — shifts with it. To build these grams into a full day of meals, carry the number into the Macro Calculator, and if you know your body fat you can sharpen the target with the Lean Body Mass Calculator.

Per-pound targets are the per-kilogram bands restated in pounds (1 lb = 0.453592 kg); they are general estimates for healthy adults, not medical advice. Your calorie budget still comes first — set it with the TDEE Calculator before dividing calories into macros. For your full goal-and-activity range, use the Protein Intake Calculator.

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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