Protein Intake Calculator: g/kg to g/lb Daily Targets
Protein needs vary significantly based on your training goals. Whether you're calculating in grams per kilogram or grams per pound, this guide converts between both units and shows exact daily targets for five common intake goals.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg per day for sedentary adults — the minimum to prevent deficiency, not an optimal target for active people. For anyone exercising regularly, especially those doing resistance training, higher intakes are supported by the scientific literature.
The International Society of Sports Nutrition (ISSN) and American College of Sports Medicine (ACSM) recommend:
- Endurance athletes: 1.2–1.6 g/kg/day to support muscle repair and fuel long training sessions
- Strength and muscle-building athletes: 1.6–2.2 g/kg/day to maximize muscle protein synthesis
- Aggressive caloric restriction / body recomposition: up to 2.4–3.1 g/kg/day to preserve lean mass while in a caloric deficit
Converting g/kg to g/lb
Since 1 kg = 2.2046 lbs, you divide g/kg by 2.2046 to get g/lb. The popular gym shorthand "1 gram of protein per pound of body weight" translates to approximately 2.2 g/kg — which sits at the high end of evidence-based recommendations and is a convenient, easy-to-remember target.
The formula is simple: Daily protein (g) = Target (g/kg) × Body weight (kg). For a 75 kg person targeting 2.0 g/kg, that's 150 g of protein per day.
Key Formulas
- Daily protein (g) = Target (g/kg) × Body weight (kg)
- 1 g/kg = 0.454 g/lb
- 1 g/lb = 2.205 g/kg
Daily Protein Targets by Body Weight (kg)
| Goal (g/kg) | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| RDA (sedentary) (0.8 g/kg) | 48 g | 56 g | 64 g | 72 g | 80 g |
| Endurance athlete (1.4 g/kg) | 84 g | 98 g | 112 g | 126 g | 140 g |
| Muscle retention (1.6 g/kg) | 96 g | 112 g | 128 g | 144 g | 160 g |
| Muscle gain (2 g/kg) | 120 g | 140 g | 160 g | 180 g | 200 g |
| High-protein (2.2 g/kg) | 132 g | 154 g | 176 g | 198 g | 220 g |
Daily Protein Targets by Body Weight (lbs)
| Goal (g/lb) | 130 lbs | 150 lbs | 175 lbs | 200 lbs | 220 lbs |
|---|---|---|---|---|---|
| RDA (sedentary) (0.36 g/lb) | 47 g | 54 g | 64 g | 73 g | 80 g |
| Endurance athlete (0.64 g/lb) | 83 g | 95 g | 111 g | 127 g | 140 g |
| Muscle retention (0.73 g/lb) | 94 g | 109 g | 127 g | 145 g | 160 g |
| Muscle gain (0.91 g/lb) | 118 g | 136 g | 159 g | 181 g | 200 g |
| High-protein (1.00 g/lb) | 130 g | 150 g | 175 g | 200 g | 220 g |
g/lb values derived by dividing g/kg targets by 2.2046. All figures rounded to the nearest gram.
Frequently Asked Questions
How much protein do I need per day to build muscle?
Current evidence from ISSN and ACSM suggests 1.6–2.2 g of protein per kg of body weight per day for maximizing muscle protein synthesis during resistance training. A 75 kg person would therefore target 120–165 g of protein daily. Higher intakes (up to 3.1 g/kg) may benefit advanced athletes during aggressive cutting phases, but most people will not see additional benefit beyond 2.2 g/kg.
How do I convert g/kg protein to g/lb?
Divide your g/kg target by 2.2046 to get g/lb. For example, 2.0 g/kg ÷ 2.2046 = 0.91 g/lb. Conversely, multiply g/lb by 2.2046 to get g/kg. So if your target is 1 g/lb, that equals 2.2046 g/kg. The common fitness shorthand "1 g per pound" is roughly equivalent to 2.2 g/kg — which is at the high end of evidence-based recommendations.
Can I get too much protein?
For healthy adults with normal kidney function, high protein intakes (up to 3.5 g/kg/day) appear to be safe based on current research. Concerns about kidney damage from high protein apply primarily to people with pre-existing kidney disease. That said, very high protein intakes can displace other nutrients and add significant calories. There is no evidence of additional muscle-building benefit beyond 2.2 g/kg for most people, so higher intakes are generally unnecessary.