Daily Protein Requirement by Weight and Activity Level

Protein advice sounds confusing because different numbers answer different questions. The adult baseline of about 0.8 g per kg is a minimum planning target for healthy adults, not a muscle gain formula. People who train, diet aggressively, or want better satiety usually need a higher range. Multiply body weight by an activity factor, then divide the result into repeatable meals. 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. A 70 kg lifter can start near 112 g per day. Use this with daily calorie guide, workout routine guide, Asian BMI guide, BMI tool, protein supplement guide. Split 120 g into 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; powder is convenience. People with kidney disease, proteinuria, pregnancy, surgery recovery, or medical nutrition therapy need personal 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.

FAQ

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