Determine your body weight in kilograms
Multiply body weight by your target protein factor
Use 0.8 g/kg for general sedentary adults
Use 1.0 to 1.2 g/kg for moderately active adults
Use 1.2 to 1.6 g/kg for strength training or muscle gain
Use 1.6 to 2.2 g/kg for intense training or fat loss while preserving muscle
Use 1.2 to 1.5 g/kg for older adults
Adjust upward for pregnancy, breastfeeding, illness, or injury as needed
Convert pounds to kilograms by dividing by 2.2
Calculate total daily protein in grams
Divide the total into meals and snacks if desired
Reassess based on goals, activity level, and body composition