How the protein range is calculated
Protein needs scale with body weight, so FitNumbra multiplies your weight by a range in grams per kilogram that reflects your activity level, then adjusts for your goal:
| Activity level | Base range (g/kg/day) |
|---|---|
| Sedentary | 0.8 – 1.0 |
| Lightly active | 1.0 – 1.2 |
| Moderately active | 1.2 – 1.6 |
| Very active | 1.4 – 1.8 |
| Athlete / strength training | 1.6 – 2.0 |
- Lose fat: the range is raised slightly (+0.2 to +0.4 g/kg) to help preserve muscle in a calorie deficit.
- Build muscle: the range is set to at least 1.6–2.2 g/kg.
- All ranges are capped at 2.2 g/kg.
Example: 70 kg, moderately active, maintain: 1.2–1.6 g/kg × 70 = 84–112 g/day.
What the research says
The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 g per kg per day — the amount needed to prevent deficiency in most people, not an optimal target for active people.
The International Society of Sports Nutrition’s 2017 position stand concluded that 1.4–2.0 g/kg per day is sufficient for most exercising individuals, with higher intakes sometimes useful to retain muscle during a calorie deficit.
Spreading protein through the day
Including a good source of protein at each meal is a practical way to reach your target. Examples of foods providing roughly 20–30 g of protein:
| Food | Approximate protein |
|---|---|
| 150 g chicken breast (cooked) | 45 g |
| 200 g Greek yogurt (plain) | 18–20 g |
| 3 large eggs | 18–19 g |
| 1 can (about 120 g drained) tuna | 25–30 g |
| 200 g cooked lentils | 17–18 g |
| 150 g firm tofu | 18–22 g |
Who should be careful
Frequently asked questions
How much protein do I need per day?
The minimum for most healthy adults is 0.8 g per kg of body weight. Active people often benefit from about 1.2–2.0 g per kg, depending on training and goals.
Can you eat too much protein?
For healthy people, intakes up to around 2 g per kg are generally considered safe. People with kidney disease should follow medical advice. Very high intakes can crowd out other important foods.
Should I use my current or goal weight?
For most people, current weight is fine. If you are carrying a lot of extra body fat, a healthcare professional may suggest using a target or adjusted weight instead.
Do I need protein supplements?
No — most people can meet their needs from food. Protein powders are simply a convenient option if they fit your routine.
Methods and sources
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- National Academies — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005), AMDR
Content reviewed: by the FitNumbra editorial team.