Protein Calculator · Practical guide
Grams of Protein per Pound of Body Weight
Convert the usual grams-per-kilogram guidelines into pounds: 0.36 to 0.91 g per lb, depending on activity and goals.
At a glance
Quick answer
Most protein guidelines are written per kilogram, but the conversion is simple: divide the g/kg figure by 2.2046. A sedentary adult needs 0.8 g/kg, which is 0.36 g per pound; someone training hard to build muscle needs up to 2.0 g/kg, or 0.91 g per pound.
Interactive tool
Protein Calculator
Enter your own values, then compare the result with the examples below.
Daily Protein Targets
Conversion Table: g/kg to g/lb
These are exactly the activity and goal levels this calculator uses, converted to pounds.
| Activity level / goal | g per kg | g per lb |
|---|---|---|
| Sedentary | 0.8 | 0.36 |
| Light activity | 1.0 | 0.45 |
| Moderate activity | 1.2 | 0.54 |
| Active | 1.4 | 0.64 |
| Very active | 1.8 | 0.82 |
| Very active + muscle gain | 2.0 | 0.91 |
Worked Example: 170 lb Person
A 170 lb person weighs 170 × 0.4536 ≈ 77.1 kg. At the muscle-building target of 2.0 g/kg, daily protein is 77.1 × 2.0 ≈ 154 g — the same answer you get by multiplying 170 lb × 0.91 g/lb. Across 4 meals, that is about 39 g of protein per meal. The calculator's recommended range adds a 10% buffer on either side: 139–170 g.
The Shortcut Most People Use
The old rule of thumb, 1 g per pound (2.2 g/kg), sits just above the evidence-based ceiling of 2.0 g/kg. It is a safe, easy-to-remember upper bound, but anything in the 0.73–0.91 g/lb band covers muscle-building needs for nearly everyone. Select pounds in the unit dropdown above and the calculator handles the conversion for you.
Frequently Asked Questions
Is 1 gram per pound too much protein?
For healthy adults it is safe, just slightly more than necessary. The research-backed ceiling for muscle growth is about 0.91 g per pound (2.0 g/kg).
Should I calculate protein off lean body mass instead?
Total body weight works well for most people. If you carry a lot of body fat, basing protein on a weight closer to your lean mass avoids an inflated target.
Do protein needs change with age?
Adults over 60 may benefit from the higher end of the range, around 1.0–1.2 g/kg (0.45–0.54 g/lb), because aging muscles respond less strongly to protein.
Does the calculator work in pounds?
Yes. Choose Pounds (lb) in the unit dropdown and it converts your weight to kilograms (1 lb = 0.4536 kg) before applying the g/kg formula.