Is 0.8 g per kilogram enough protein?

The 0.8 g/kg figure is the minimum recommended intake to avoid deficiency in sedentary adults. People who train, are dieting, or are older generally do better toward the higher end of their range to maintain muscle.

Why does this calculator give a range instead of one number?

Protein needs are not a single point — research supports a band for each activity level. Showing a minimum and maximum lets you aim higher on training days or while cutting and lower on rest days, all within a safe window.

Should protein be based on total weight or lean mass?

This tool uses total body weight, which is the simplest and most common approach. For people with very high body fat, basing the target on lean body mass can give a more conservative estimate.

Can I eat too much protein?

For healthy people, intakes across these ranges and even somewhat above are generally well tolerated. Those with kidney disease should follow medical advice, since they may need to limit protein.

Protein Calculator

Weight

lbs

Activity Level

Daily Protein82 - 98g

This protein calculator estimates how many grams of protein you should eat each day by scaling your body weight against evidence-based intake ranges for your activity level. Rather than a single number it returns a sensible minimum and maximum, because protein needs sit on a spectrum: a sedentary adult needs far less per kilogram than a competitive athlete building or repairing muscle. The ranges follow widely cited sports-nutrition guidance expressed in grams of protein per kilogram of body weight.

Formula

protein (g/day) = weightKg × [minPerKg … maxPerKg]

weightKg: Body weight in kilograms (pounds ÷ 2.20462)
minPerKg: Lower g/kg target (sedentary 0.8, moderate 1.0, active 1.2, athlete 1.6)
maxPerKg: Upper g/kg target (sedentary 0.8, moderate 1.2, active 1.7, athlete 2.2)

How it works

Enter your body weight in pounds and choose your activity level: Sedentary, Moderate, Active, or Athlete.
Your weight is converted to kilograms, then multiplied by the lower and upper grams-per-kilogram values for that activity level.
The calculator shows the resulting daily protein range in grams, from the conservative minimum to the higher training-focused maximum.

Worked example

A 160 lb person with an "Active" lifestyle (1.2–1.7 g/kg).

Convert weight: 160 × 0.453592 = 72.57 kg.
Minimum: 72.57 × 1.2 = 87.1 g.
Maximum: 72.57 × 1.7 = 123.4 g.

Roughly 87 to 123 g of protein per day for an active 160 lb person.

Frequently asked questions

Is 0.8 g per kilogram enough protein?: The 0.8 g/kg figure is the minimum recommended intake to avoid deficiency in sedentary adults. People who train, are dieting, or are older generally do better toward the higher end of their range to maintain muscle.
Why does this calculator give a range instead of one number?: Protein needs are not a single point — research supports a band for each activity level. Showing a minimum and maximum lets you aim higher on training days or while cutting and lower on rest days, all within a safe window.
Should protein be based on total weight or lean mass?: This tool uses total body weight, which is the simplest and most common approach. For people with very high body fat, basing the target on lean body mass can give a more conservative estimate.
Can I eat too much protein?: For healthy people, intakes across these ranges and even somewhat above are generally well tolerated. Those with kidney disease should follow medical advice, since they may need to limit protein.

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