Protein to Build Muscle Calculator: Daily Gram Range
Enter your weight to convert the NIH sports-nutrition range to daily grams, with safeguards and clear limits.
For healthy adults who train regularly, the NIH describes 1.2–2.0 grams of protein per kilogram of body weight per day as a sports-nutrition range. Enter your weight below to convert it to grams per day. Protein works alongside resistance training and enough food; the number cannot predict muscle gain. NIH Office of Dietary Supplements.
Calculate your daily protein range
Formula: weight in kilograms × 1.2 to 2.0 g/day. The 1.6 g/kg figure is a research reference from a group-level meta-analysis, not an individual optimum.
What does the range look like?
70 × 1.2. An arithmetic example, not a minimum for everyone.
70 × 1.6. Four meals averaging 28 g would total 112 g.
70 × 2.0. More is not automatically better.
How to use the estimate
Count the whole day
Include protein from meals, snacks, drinks and supplements if you use them. Powder is optional; food can meet many adults’ needs. NIH ODS.
Keep training in the picture
Increasing protein alone does not replace regular resistance training. A meta-analysis found added strength benefit when extra protein accompanied resistance training. Study.
If you are under 18, pregnant or breastfeeding, have kidney disease or dialysis, follow a prescribed protein limit, or are unsure, ask a clinician or registered dietitian for an individual target. Needs may differ substantially. NIDDK kidney nutrition guidance.
Questions people ask
How many grams of protein do I need to build muscle?
For healthy adults who train regularly, 1.2–2.0 g/kg/day is a broad planning range described by NIH. Your circumstances may call for a different approach. NIH ODS.
Is 1.6 g/kg the best target for everyone?
No. It is a group-level research reference, not a validated personal threshold. Meta-analysis.
Does this calculate a GLP-1 nutrition plan?
No. Changes in appetite, intake, weight or medical conditions may require individual advice from the treating clinician or dietitian.
Educational calculator for healthy adults who regularly do resistance training. It does not collect or store your weight. Sources reviewed October 3, 2026.
References
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