ðĨĐ Protein Intake Chart by Weight
Daily protein recommendations by weight and goal.
Daily protein requirements vary significantly depending on your activity level and fitness goals. Sedentary individuals need roughly 0.8 g per kg of body weight to maintain basic health, while those training intensely for muscle growth may need up to 2.2 g/kg. This chart provides a quick reference for daily protein intake targets in grams based on your body weight and activity level.
| Body Weight | Sedentary (0.8 g/kg) | Active (1.2 g/kg) | Muscle Gain (1.6 g/kg) | Intense Training (2.2 g/kg) |
|---|---|---|---|---|
| 50 kg (110 lbs) | 40 g | 60 g | 80 g | 110 g |
| 60 kg (132 lbs) | 48 g | 72 g | 96 g | 132 g |
| 70 kg (154 lbs) | 56 g | 84 g | 112 g | 154 g |
| 80 kg (176 lbs) | 64 g | 96 g | 128 g | 176 g |
| 90 kg (198 lbs) | 72 g | 108 g | 144 g | 198 g |
| 100 kg (220 lbs) | 80 g | 120 g | 160 g | 220 g |
| 110 kg (243 lbs) | 88 g | 132 g | 176 g | 242 g |
| 120 kg (265 lbs) | 96 g | 144 g | 192 g | 264 g |
Recommended Ranges by Goal
- General health (sedentary): 0.8 g/kg â minimum to prevent deficiency
- Regular exercise: 1.2 g/kg â supports recovery and overall fitness
- Muscle gain / hypertrophy: 1.6â2.0 g/kg â optimal range for building lean mass
- Intense training / cutting: 2.0â2.2 g/kg â preserves muscle during calorie deficit
Data source: International Society of Sports Nutrition (ISSN) position stand on protein and exercise (2017), and the American College of Sports Medicine (ACSM) guidelines. Values are based on total body weight. Obese individuals may benefit from using lean body mass for calculations instead.
About this chart
Daily protein intake chart showing recommended grams of protein by body weight and fitness goal. Covers sedentary, general fitness, muscle building, and athletic performance targets. Based on current sports nutrition research recommending 0.8 g/kg for maintenance up to 2.2 g/kg for muscle growth, with values in both metric and imperial units.