How Much Protein Per Kg of Body Weight? (With Pounds Conversions)
Protein targets are published in grams per kilogram, but most people think in pounds. Here is every common g/kg recommendation converted to g/lb, with worked examples, a conversion table, and what the research actually supports for each goal.
Almost every protein recommendation in the scientific literature is written in grams per kilogram of body weight. Almost everyone reading them thinks in pounds. This page is the bridge: the common g/kg targets, what each one is for, and the pounds conversions done properly.
The conversion itself is simple. One kilogram is 2.2046 pounds, so to convert any g/kg figure to g/lb, divide by 2.2046 (or multiply by 0.4536).
The Conversion Table
| g per kg | g per lb | What it represents |
|---|---|---|
| 0.8 | 0.36 | US RDA, minimum to prevent deficiency |
| 0.83 | 0.38 | WHO recommended intake for general health |
| 1.2 | 0.54 | Floor for weight loss and GLP-1 medication users |
| 1.4 | 0.64 | Lower bound of ISSN range for active people |
| 1.6 | 0.73 | Research consensus for building muscle |
| 2.0 | 0.91 | Upper bound of ISSN range for active people |
| 2.2 | 1.00 | Upper confidence limit in the muscle-gain research |
The 2.2g/kg row is the one with the memorable conversion: it works out to almost exactly 1g per pound, which is where the old gym rule of "a gram per pound" comes from. It is the ceiling of the evidence, not the requirement.
Worked Examples
1.6 g/kg for common body weights:
| Body weight | Daily protein at 1.6g/kg |
|---|---|
| 130 lb (59 kg) | 94g |
| 150 lb (68 kg) | 109g |
| 175 lb (79 kg) | 127g |
| 200 lb (91 kg) | 145g |
| 250 lb (113 kg) | 181g |
To do your own: weight in pounds x 0.4536 = weight in kg, then multiply by your g/kg target. Or skip the arithmetic and use our free protein calculator, which handles both units.
Where These Numbers Come From
0.8 to 0.83 g/kg is the official recommended intake (US RDA and WHO respectively). It is the amount that prevents deficiency in nearly everyone. It is not an optimum for people who train, diet, or are losing weight on medication.
1.2 g/kg is the lower bound the weight-loss literature supports for preserving lean mass in a calorie deficit, and the floor recommended for GLP-1 medication users. If you are on Ozempic, Wegovy or Mounjaro, this guide covers the specifics.
1.4 to 2.0 g/kg is the range in the International Society of Sports Nutrition position stand for physically active people, with the higher end for intense training periods.
1.6 g/kg comes from the largest meta-analysis on protein and resistance training (Morton et al., British Journal of Sports Medicine, 2018): across 49 studies, muscle gains stopped improving beyond roughly this intake. The confidence interval extended to about 2.2 g/kg, which is why serious lifters often aim slightly higher as insurance. Our guide to how much protein you need to build muscle goes deeper.
Above 2.2 g/kg is safe for healthy people but the evidence says it buys little extra muscle. During aggressive cuts, some research supports higher intakes relative to lean body mass to protect muscle.
Per Kg of Total Weight or Lean Mass?
The standard recommendations use total body weight, and for most people that is fine. At very high body weights the total-weight math overshoots, because fat tissue needs little protein. A common adjustment above roughly 30 percent body fat is to calculate from an estimated lean mass or a goal weight instead. If that is you, treat the calculator output as a ceiling and the 1.2g/kg row as the more useful anchor.
Key Takeaways
- Divide any g/kg figure by 2.2 to get g/lb: 1.6g/kg is 0.73g/lb
- 0.83g/kg maintains, 1.2g/kg protects during weight loss, 1.6g/kg builds
- "A gram per pound" equals 2.2g/kg, the top of the evidence range, fine but not necessary
- Use total body weight unless you carry substantial excess fat, then anchor lower
- Consistency matters more than the exact multiplier, so pick a number and track it
Knowing your number is the easy half. The Protein Pal app makes the daily tracking half just as easy, free on iOS and Android.
Related Reading
- How to Calculate Your Protein Needs
- How Much Protein Per Day?
- How Much Protein to Build Muscle?
- How to Track Protein Intake
Medical Disclaimer
This article is for informational purposes. Protein needs vary with health conditions, age and medication; consult a qualified professional for personalized advice.