What range should you use?
People who train generally benefit from more protein than the minimum population requirement. Around 1.6 g/kg/day is a useful evidence-based landmark for supporting resistance-training gains, while higher ranges may be useful during an energy deficit or for individual preference.
What this tool cannot know
Body composition, total calorie intake, training history, age and medical conditions can change the most appropriate target. If you have kidney disease or another condition requiring dietary management, use a clinician’s personalized advice instead.
Sources
- Morton RW et al. Protein supplementation and resistance-training gains: systematic review and meta-analysis. BJSM, 2018.
- Jäger R et al. ISSN position stand: protein and exercise, 2017.
- Helms ER et al. Protein recommendations for resistance-trained athletes during caloric restriction, 2014.
Reviewed: August 16, 2026.