Daily Protein & Nutrition

How much protein — and everything else — you need per day, keyed to your body weight.

How the protein number is set

Protein need is quoted as grams per kilogram of body weight and scales with training: roughly 0.8 g/kg if you're sedentary (the RDA), 1.2–1.6 g/kg for regular exercisers, and 1.6–2.2 g/kg for athletes. Eating in a deficit to lose fat nudges it up — extra protein spares muscle — and building muscle raises the floor. Everything else here is derived from your weight and goal:

calories ≈ weight × activity factor (×0.80 to cut, ×1.10 to bulk) · water ≈ 33 ml/kg · fat ≈ 0.9 g/kg · carbs = leftover calories · fiber = 14 g / 1000 kcal

These are general population starting points, not medical or dietitian advice. Real needs shift with age, sex, body composition, kidney health and medical conditions — if in doubt, check with a professional.