The standard recommended dietary allowance for healthy adults is 0.8 grams of protein per kilogram of body weight per day. Active people and those building muscle often aim higher, commonly cited as roughly 1.2 to 2.0 g/kg. Check with a doctor or dietitian if you have kidney disease or a medical condition.
Quick formula
Protein (g) = body weight (kg) x target g/kg. Example: 70 kg x 0.8 = 56 g; 70 kg x 1.6 = 112 g.
Ranges by goal
| Goal | g per kg |
|---|---|
| General health | 0.8 |
| Regular exercise | 1.2-1.6 |
| Strength training | 1.6-2.0 |
Spreading it across the day
Splitting protein across 3-4 meals is a practical way to hit your number.
Related: Katch-McArdle formula and our BMR calculator.
FAQ
Is more protein always better?
No. Beyond a point extra protein adds little benefit; total calories and training matter too.
Can I get enough from plants?
Yes, with a varied diet of legumes, soy, grains and nuts.
Comments
Post a Comment