Daily Protein Requirement by Weight and Activity Level Protein recommendations can feel confusing because each number is meant for a different purpose. The adult baseline of about 0.8 g per kg is a minimum planning target for healthy adults, not a formula for building muscle. If you train regularly, diet aggressively, or want meals that keep you fuller for longer, you will usually need more. Start by multiplying your body weight by an activity factor, then divide the total across meals you can repeat consistently. Sedentary adults can use 0.8 to 1.0 g/kg, light activity 1.0 to 1.2, regular lifting or cardio 1.4 to 1.6, muscle gain 1.6 to 2.0, and fat loss with training 1.6 to 2.2. For example, a 70 kg lifter can start near 112 g per day. Use this together with the daily calorie guide, workout routine guide, Asian BMI guide, BMI tool, and protein supplement guide. If your target is 120 g per day, a practical split could be breakfast 25 to 30 g, lunch 35 to 40 g, post training 20 to 25 g, and dinner about 30 g. Whole foods are enough for most people; protein powder is mainly a convenience. Anyone with kidney disease, proteinuria, pregnancy, surgery recovery, or medical nutrition therapy should get personalized advice. FAQ: more protein is not always better; most recreational lifters do well around 1.6 to 2.0 g/kg. Rest days usually keep protein steady because recovery continues.

Formula and table Daily protein = body weight in kg x activity factor. | Weight | Basic 0.8 | Active 1.2 | Training 1.6 | High 2.0 |

Use this visual as a second check after reading the previous point.

FAQ Is more always better? No. Start with the range, then track digestion, appetite, training recovery, and body weight for two to four weeks. Do I need powder? No. It is useful only when regular meals are difficult. Should rest days change? Usually, keep protein steady and adjust calories elsewhere.