Calculate a practical daily protein target based on your body weight and goal. Supports metric and imperial units.
Higher protein intake supports muscle retention during a calorie deficit, aids recovery, and increases satiety. Common evidence-based ranges for active adults fall between 1.6 and 2.2 grams per kilogram of body weight when body composition is a goal.
A common target is 1.6–2.2 g of protein per kilogram of body weight when you are in a calorie deficit. Higher protein helps preserve muscle and increases satiety while dieting.
Research often supports about 1.6–2.2 g per kg of body weight for people doing regular resistance training. Spreading intake across 3–5 meals is more effective than one large serving.
That equals about 2.2 g per kg and sits at the high end of evidence-based ranges. Many people do well at 1.6–2.0 g/kg. Use the higher end when calories are low or training volume is high.
Total daily protein matters most. A practical approach is 20–40 g of protein per meal, several times per day, rather than stressing over exact timing around workouts.