Protein CalculatorHome / Protein per kilogram
Protein per kilogram of body weight
A grams-per-kilogram figure is the protein amount divided by body weight. This app does not ask you to invent that number. It looks up one band from your goal and activity, then multiplies by kilograms.
The bands
| Goal | Activity | g/kg |
|---|---|---|
| General health | Sedentary, Light | 0.8–1.0 |
| General health | Moderate, Active, Very Active, Extra Active | 1.0–1.2 |
| Maintain muscle | Sedentary | 1.0–1.2 |
| Maintain muscle | Light, Moderate | 1.2–1.6 |
| Maintain muscle | Active, Very Active, Extra Active | 1.4–1.8 |
| Build muscle | Any | 1.4–2.0 |
| Fat loss while preserving muscle | Any | 1.2–2.0 |
| Endurance | Sedentary | 1.2–1.6 |
| Endurance | Light and above | 1.2–1.8 |
How to use a row
Find the row that matches both choices. Multiply body weight in kilograms by the low factor and the high factor. For 70 kg, maintain muscle, and active, that is 98–126 g, midpoint 112 g. Extra Active does not add a second multiplier.
What people mix up
- Using ideal weight or goal weight when the scale weight is what you entered. The app multiplies the weight you provide.
- Expecting sex or height to shift the band. They are stored, and they do not change the math.
- Adding the activity range on top of the goal range.
A manual override
Custom g/kg is not a row in the table. The low, high, and midpoint all become that single factor times body weight. Use it when you already have a number from a clinician or your own plan.
These ranges are general planning estimates for adults 18–80. They are not a target for kidney disease, liver disease, pregnancy, or breastfeeding.
How the app helps
The Learn screen in Protein Calculator & Tracker shows this same method. The results screen applies the matching row so you do not have to look it up. Walk through the calculation or open the build-muscle band and the fat-loss band.
Questions
How much protein per kg is used for general health?
Sedentary and light activity use 0.8–1.0 g/kg. Moderate activity and above use 1.0–1.2 g/kg.
Does extra active raise the factor again?
No. Extra Active uses the same band as Very Active.