Protein per Kilogram Calculator

About this calculator

This calculator sets a daily protein target based on grams of protein per kilogram of body weight, the standard unit nutrition science uses because protein needs scale with lean body mass rather than total calorie intake. The baseline RDA (Recommended Dietary Allowance) for a generally sedentary adult is 0.8 g/kg, the minimum intake shown to prevent deficiency in most healthy people.

That baseline is well below what's optimal for people actively training: the International Society of Sports Nutrition (ISSN) position stand recommends roughly 1.6-2.2 g/kg for people doing regular resistance or endurance training, with the higher end of that range typically favored during a calorie deficit or 'cutting' phase specifically to help preserve lean muscle mass while losing fat.

Bodybuilders, endurance athletes, and dietitians use this per-kilogram target — adjusted for your specific goal (maintenance, muscle gain, or fat loss) — to translate general guidelines into a concrete daily gram target based on your own body weight.