Our protein per kg calculator helps you determine how much protein per kg of body weight you need for your goals. Enter your weight and select your goal (health, fitness, weight loss, or muscle gain) to find personalized protein needs in grams per kg and daily totals. This free tool supports your nutrition plan.
Pair it with our macro calculator for a balanced diet.
Key Fact: Protein needs range from 0.8–2.2 g/kg of body weight daily, depending on your health or fitness goals.
This guide and calculator offer:
- Interactive protein per body weight calculator for personalized needs
- Guidance on protein intake per kg for various goals
- Sample table of protein needs by weight and goal
- Tips for incorporating protein into your diet
- Support for a goal-oriented nutrition plan
Protein per Body Weight Calculator
Enter your body weight and goal to find how much protein per kg of body weight. Use our protein per kg calculator to optimize your diet.
Warning: Consult a nutritionist before adjusting your diet, especially for specific goals.
How Much Protein per Kg of Body Weight?
Protein needs per kg of body weight vary by goal. The Recommended Dietary Allowance (RDA) is 0.8 g/kg for general health, but fitness, weight loss, or muscle gain require more. For example, a 70 kg person needs 56 g for health, 84 g for fitness, 112 g for weight loss, or 140 g for muscle gain daily.
Factors influencing protein per kg include:
- Goal: Weight loss or muscle gain increases needs to 1.6–2.2 g/kg.
- Activity level: More exercise demands higher protein for recovery.
- Age and health: Older adults or those with medical conditions may need adjustments.
Use our macro calculator to balance protein with other nutrients.
Tip: Check our high-protein diet guide for foods to meet your per-kg needs.
Sample Protein per Kg Table
Example protein needs per kg for a 70 kg person by goal:
| Goal | Protein per kg | Total Daily Protein (70 kg) |
|---|---|---|
| General Health | 0.8 g/kg | 56 g |
| Fitness | 1.2 g/kg | 84 g |
| Weight Loss | 1.6 g/kg | 112 g |
| Muscle Gain | 2.0 g/kg | 140 g |
Note: Values are approximate. Use our protein per body weight calculator for personalized results.
Tips for Using Protein per Kg in Your Diet
Meeting your protein needs per kg requires strategic planning. Here’s how to incorporate the right amount of protein into your diet for your goals:
- Select quality sources: Choose lean meats, fish, eggs, or plant-based options like lentils.
- Spread intake: Divide protein across 3–4 meals for better absorption.
- Adjust for goals: Increase protein per kg for weight loss or muscle gain.
- Combine with exercise: Pair with strength or cardio workouts to optimize results.
- Track progress: Use our macro calculator to monitor intake.
Tip: Explore our high-protein diet guide for meal ideas tailored to your goals.
Frequently Asked Questions
- How much protein per kg of body weight? Needs range from 0.8 g/kg for health to 2.0 g/kg for muscle gain.
- What is a protein per kg calculator? It calculates protein needs based on body weight and goals.
- How much protein per kg for weight loss? Aim for 1.6–2.0 g/kg to preserve muscle during fat loss.
- How to calculate protein intake per kg? Multiply your weight by the recommended g/kg for your goal.
No comment yet, add your voice below!