Determine your body weight in pounds or kilograms
Multiply your body weight by 0.36 to estimate the basic daily protein requirement in grams if using pounds
Multiply your body weight by 0.8 to estimate the basic daily protein requirement in grams if using kilograms
Use 0.5 to 0.8 grams of protein per pound of body weight if you are moderately active
Use 0.8 to 1.2 grams of protein per pound of body weight if you are very active or trying to build muscle
Use 1.2 to 2.0 grams of protein per kilogram of body weight if you prefer metric-based fitness targets
Increase protein needs during calorie restriction, muscle gain, pregnancy, breastfeeding, or recovery from illness
Adjust your target based on age, activity level, and health goals
Divide your total daily protein target across meals and snacks
Track your intake for several days to compare actual intake with your target