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Find your daily protein target in grams based on weight, activity, and fitness goal.
Protein intake requirements depend on body weight, activity level, and fitness goals. General recommendations range from 0.8 g/kg (sedentary) to 2.2 g/kg (strength athletes) of body weight per day.
Recommended Daily Protein
60 to 90g
Target: 75g/day
Per kg body weight
Per lb body weight
0.36 to 0.54 g/lbFormula
Protein (g) = Body Weight (kg) × g/kg multiplierRDA baseline = 0.8 g/kg: minimum for sedentary adults
Active adults = 1.2 to 1.6 g/kg depending on intensity
Strength/muscle = 1.6 to 2.2 g/kg for hypertrophy goals
Worked Example
Example: 80 kg athlete building muscle
Did you know? Protein has the highest thermic effect of any macronutrient: your body burns 20 to 30% of its calories just to digest it, compared to 5 to 10% for carbohydrates and 0 to 3% for fats.
Sources
| Category | Per kg | Per lb |
|---|---|---|
| Sedentary adults (RDA) | 0.8 g/kg | 0.36 g/lb |
| Active adults | 1.2 to 1.4 g/kg | 0.54 to 0.64 g/lb |
| Endurance athletes | 1.4 to 1.6 g/kg | 0.64 to 0.73 g/lb |
| Strength athletes | 1.6 to 2.0 g/kg | 0.73 to 0.91 g/lb |
| Muscle building | 1.8 to 2.2 g/kg | 0.82 to 1.0 g/lb |
Formula
Protein (g) = body weight (kg) × g/kg targetg/kg target = Sedentary: 0.8 · Endurance: 1.2 to 1.6 · Strength/muscle: 1.6 to 2.2 · Very high: 2.2 to 3.1
lean mass basis = For obese individuals, calculate from lean body mass rather than total weight
Worked Example
Protein for a 75 kg recreational gym-goer
Did you know? Protein has the highest thermic effect of food (TEF) of any macronutrient: your body uses 20 to 30% of protein calories just to digest it. This means 100 kcal of protein effectively delivers only 70 to 80 kcal, making high-protein diets a useful tool for weight management.
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