How the numbers work
Protein targets are usually set per kilogram of body weight. This tool uses widely cited ranges:
- Minimum intake: 0.8 g/kg, the basic amount to avoid deficiency.
- General health / active adult: 1.2 to 1.6 g/kg.
- Muscle building: 1.6 to 2.2 g/kg.
- Fat loss / muscle retention: 1.6 to 2.4 g/kg, to hold onto muscle while in a calorie deficit.
Weight entered in pounds is converted to kilograms before the calculation. Where a range is shown, the lower number is a reasonable floor and the higher number suits harder training days or stricter fat-loss phases.