Guide

Most adults maintain muscle with 1.2–1.6 g/kg protein daily; lifters dieting or older may need 1.6–2.2 g/kg with strength work.

For building lean muscle, aim for 1.6–2.2 g/kg of protein per day, split across 3–5 meals with training in the mix.

The protein target for weight gain is 1.6–2.2 g per kg daily, spread across meals with a steady calorie surplus.

Adults need ~0.8–0.83 g protein per kilogram daily; many active or older adults do well in the 1.0–2.0 g/kg range.

Most people eating keto do well with 1.2–2.0 g/kg of body weight from protein, tuned to size, goals, and training.

For a ketogenic diet, target about 1.2–2.0 grams of protein per kilogram of body weight, tuned to activity, age, and body-composition goals.

For weight loss, aim for 1.2–1.6 g protein per kg body weight per day; very active folks can push toward 2.2 g/kg.

One large whole egg has about 6.3 grams of protein; size and recipe change the total.

Protein per body weight: aim 1.2–2.2 g/kg (0.54–1.0 g/lb) based on training, age, and goals.

For weight loss, aim for 1.2–1.6 g of protein per kg body weight each day; 0.8 g/kg is the baseline minimum.