Determine your body weight in kilograms
Set your protein target based on your goal
Use 0.8 g per kg for general minimum intake
Use 1.2 to 1.6 g per kg for active individuals
Use 1.6 to 2.2 g per kg for muscle gain or fat loss
Use higher intake if you are older, dieting, or training intensely
Multiply body weight by the chosen grams per kilogram
Divide total daily protein across meals
Aim for protein at each meal and snack
Adjust intake based on results, recovery, and hunger
Consult a healthcare professional if you have kidney disease or other medical conditions