Protein per Pound of Body Weight Calculator
Here’s a simple table to show protein intake recommendations per pound of body weight, based on different activity levels. This should help you determine how much protein you need depending on your goals (such as maintenance, muscle gain, or fat loss):
| Activity Level | Protein Intake (g per pound of body weight) |
|---|---|
| Sedentary (little to no exercise) | 0.36 – 0.5 g |
| General Fitness (light/moderate exercise) | 0.5 – 0.7 g |
| Muscle Maintenance (moderate exercise) | 0.7 – 1.0 g |
| Muscle Gain (strength training) | 1.0 – 1.2 g |
| Fat Loss (maintaining muscle) | 0.8 – 1.0 g |
| Athletes/Bodybuilders (intense training) | 1.2 – 1.5 g |
| Endurance Athletes (e.g., marathoners) | 0.6 – 0.8 g |
Notes:
- Sedentary: If you’re not exercising regularly, your protein needs will be on the lower end.
- General Fitness: If you engage in regular but less intense exercise, you’ll need slightly more protein for recovery.
- Muscle Maintenance and Gain: If you’re actively working to build or maintain muscle, protein intake will be higher.
- Fat Loss: If you’re looking to lose fat, a higher protein intake helps preserve muscle while you’re in a calorie deficit.
- Athletes/Bodybuilders: For intense strength training or bodybuilders, protein needs are elevated due to muscle repair and growth.
- Endurance Athletes: Runners, cyclists, and others engaged in endurance sports need a moderate amount of protein for muscle recovery and repair.