Protein Grams Per Pound of Body Weight
A common muscle-building guideline is 0.7-1.0 g of protein per pound of body weight per day, which equals about 1.6-2.2 g per kg. For a 175 lb (79 kg) person that is roughly…
Calculate Your Protein IntakeThe one gram per pound rule of thumb is popular because it is easy to remember, and it lands near the upper end of the evidence-based range for building muscle. In truth, anywhere from 0.7 to 1.0 g per pound works well for most trainees.
If you carry higher body fat, basing the figure on your goal or lean body weight avoids overshooting. Convert to your preference, since 1 g per pound is about 2.2 g per kg, and use a calculator to personalise the number.
- Muscle-building range: 0.7-1.0 g per pound per day
- Equivalent to about 1.6-2.2 g per kg
- 1 g per pound is roughly 2.2 g per kg
- Use goal or lean weight if body fat is high
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.