how much protein per kg of body weight

Most adults need roughly 0.8–1.6 grams of protein per kg of body weight per day, with higher ranges (up to about 2 g/kg) for very active people or those focused on muscle gain or fat loss.

Quick Scoop

For the focus keyword “how much protein per kg of body weight” , here are the main evidence‑based ranges.

• Sedentary or lightly active adults: about 0.8 g/kg per day (this is the classic RDA to avoid deficiency).

• Generally active adults: about 1.0–1.3 g/kg per day to better support recovery and lean mass.

• Regular exercisers (cardio or moderate lifting): about 1.2–1.7 g/kg per day.

• Intense strength training / physique goals: often 1.4–2.0 g/kg per day to support muscle growth and recovery.

• During fat loss phases (trying to keep muscle): some sports‑nutrition sources push toward the upper end, around 2.0–2.3 g/kg, though this is more individual and should be monitored for tolerance and kidney health.

Simple examples

• 60 kg person
  • Sedentary: ~48 g/day (0.8 × 60).

* Regular lifter: ~90–100 g/day (1.5–1.7 × 60).

• 80 kg person
  • Sedentary: ~64 g/day.

* Heavy training or cutting: ~120–160 g/day (1.5–2.0 × 80).

Mini notes and caveats

• Going much above ~2 g/kg daily long‑term usually adds no extra benefit for most people and may crowd out other nutrients in the diet.

• Older adults, people recovering from illness, or those with specific medical conditions may need different targets and should check with a healthcare professional or dietitian.

Quick HTML table for your post

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<table>
  <thead>
    <tr>
      <th>Group</th>
      <th>Protein per kg body weight</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>Sedentary adult</td>
      <td>~0.8 g/kg/day</td>
    </tr>
    <tr>
      <td>Generally active</td>
      <td>~1.0–1.3 g/kg/day</td>
    </tr>
    <tr>
      <td>Regular exercise</td>
      <td>~1.2–1.7 g/kg/day</td>
    </tr>
    <tr>
      <td>Intense strength &amp; muscle gain</td>
      <td>~1.4–2.0 g/kg/day</td>
    </tr>
    <tr>
      <td>Fat loss (muscle-sparing)</td>
      <td>~2.0–2.3 g/kg/day (case-dependent)</td>
    </tr>
  </tbody>
</table>

If you share your weight, activity level, and goal (muscle gain, maintenance, or fat loss), a more tailored g/kg range can be suggested within these evidence‑based bands.

Information gathered from public forums or data available on the internet and portrayed here.