How Much Protein to Eat Based on Body Weight (g per kg)
Daily protein need typically ranges from 0.8 g/kg for a sedentary adult to 2.0 g/kg for intense strength training. A 70 kg person falls between 56 g/day and 140 g/day depending on activity.
Open the interactive Everyday Lifestyle tool →Formula: g/day = weight (kg) x 0.8 to 2.0
Key facts
| Formula | g/day = weight (kg) x 0.8 to 2.0 |
|---|---|
| 70 kg, low end (x0.8) | 56 g/day |
| 70 kg, high end (x2.0) | 140 g/day |
| Range used | 0.8-2.0 g/kg/day |
Frequently asked questions
How much protein does a 70 kg person need?
Between about 56 g/day (sedentary, 0.8 g/kg) and 140 g/day (intense training, 2.0 g/kg): 70 x 0.8 = 56, 70 x 2.0 = 140.
Why such a wide range?
Protein needs scale with activity level and training goals; 0.8 g/kg covers minimal sedentary needs, while 2.0 g/kg reflects high-volume strength training.
Is more protein always better?
No. Needs plateau above certain intake levels; going well beyond your activity-adjusted range adds no extra benefit for most people.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Protein Intake per Kilogram Calculator is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
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