Determine your body weight
Convert your body weight to kilograms if needed
Choose your protein target based on your goal
Multiply body weight in kilograms by the target grams per kilogram
Use 0.8 g per kg for general minimum intake
Use 1.2 to 1.6 g per kg for regular active adults
Use 1.6 to 2.2 g per kg for muscle gain or fat loss
Use 1.2 to 2.0 g per kg for older adults or recovery needs
Divide your total daily protein into meals if desired
Track protein from all food and supplements
Adjust intake based on training, recovery, and results