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Protein calculator
How much protein a day, expressed the way the research actually reports it — as a range.
How it is calculated
Published intake ranges, per kilogram of bodyweight per day:
| Goal | g/kg | Why |
|---|---|---|
| General health | 1.2–1.6 | Comfortably above the RDA, which is a floor for avoiding deficiency rather than a target for training. |
| Building muscle | 1.6–2.2 | The range where controlled trials stop showing extra benefit from eating more. |
| Losing fat, keeping muscle | 2–2.4 | Higher in a deficit, because protein needs rise as calories fall. |
| Strength training, heavy | 1.6–2 | Strength work is less damaging per session than bodybuilding volume, so the range sits slightly lower. |
A single exact gram target implies a precision the evidence does not have. Anywhere in the range works; hitting it most days matters more than hitting it exactly.