Glossary
Protein Intake: Grams per Kilogram Explained
Definition
Protein intake is the grams of protein you eat in a day, usually set as a range per kilogram of body weight. CalorTracker's ranges depend on your goal and are rules of thumb.
Last reviewed
Protein is one of the three macronutrients, and the only one most people set a target for in grams rather than as a share of calories. The reason is practical. A percentage of calories means different amounts of protein at different calorie totals, while a figure per kilogram of body weight scales with the person.
A daily protein target is therefore written as a range, such as a minimum and maximum number of grams for each kilogram you weigh. Multiply by your weight and you have a range in grams for the day.
The ranges the calculator uses
The protein calculator picks a range by goal. These ranges are written into the calculator as rules of thumb. They are not the output of a single study, which is why this page cites no paper for them and our sources page lists them as unsourced on purpose. The calculation itself is on how we calculate.
| Goal | Grams per kilogram |
|---|---|
| Maintain weight | 1.2 to 1.6 |
| Lose weight | 1.6 to 2.2 |
| Build muscle | 1.6 to 2.2 |
| Endurance or strength athlete | 1.8 to 2.4 |
The ranges overlap, and each one is a band rather than a point. Appetite, training, body size and food preferences all move a sensible figure around, so the calculator gives a corridor instead of a single value.
Worked example
For the man from the TDEE page, who weighs 80 kg, each range becomes a daily amount by multiplying both ends by his weight and rounding to whole grams:
| Goal | Working | Grams per day |
|---|---|---|
| Maintain weight | 80 kg × 1.2 to 1.6 | 96 to 128 g |
| Lose weight | 80 kg × 1.6 to 2.2 | 128 to 176 g |
| Build muscle | 80 kg × 1.6 to 2.2 | 128 to 176 g |
| Endurance or strength athlete | 80 kg × 1.8 to 2.4 | 144 to 192 g |
A person who weighs less gets proportionally smaller amounts from the same range, and the same person gets a different result by changing the goal, which is why the calculator asks for it.
Turning grams into food
Protein is found in many foods, in very different concentrations. The protein list ranks foods in our database by protein per 100 grams, and each food page shows protein alongside its calories, so you can see how much a portion contributes. Protein is also counted in your calorie target, since it carries energy like the other macros. Logging a day of meals shows how close you came to the range.
What a protein range does not tell you
The ranges are general and written for adults. They do not apply to children, and they are not a substitute for advice if you are pregnant or have a kidney or other medical condition. A doctor or registered dietitian can set a figure that fits your situation. Nothing in a calculator should replace that, and the numbers above describe how the tool works, not what any individual needs.
Where to use it
Sources
- How the figures above are computed: how we calculate. Every outside source we use is on sources.
This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
See the term in your own numbers
CalorTracker turns this into a daily target and logs what you eat by photo, voice or text. Free to start, no card needed to explore.
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