FormaGet FormaWhat the meta-analysis found
A 2018 meta-analysis of 49 studies and 1,863 participants reported a breakpoint near 1.62 g/kg/day for additional fat-free-mass gains from protein supplementation during resistance training.
Free protein calculator
Turn a protein factor into a clear daily amount.
Convert bodyweight and a factor you choose into grams of protein per day. The default 1.6 g/kg reference is tied to resistance-training research and is not presented as a universal minimum or maximum.
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Calculate daily protein
Choose units, bodyweight, and the factor you want to inspect.
This calculation runs locally and sends no data.
Daily protein
Bodyweight
Selected factor
Formula: daily protein in grams = bodyweight in kilograms × selected grams per kilogram. If pounds are entered, pounds are divided by 2.20462 before multiplication.
How to interpret 1.6 g/kg
What it did not establish
The number is not a precise biological cutoff for every lifter. Meta-regression summarizes groups, and studies differ in participants, diets, training, measurements, and duration.
A second data point
A 16-week study in 48 resistance-trained men compared 1.6 with 3.2 g/kg/day and reported that 1.6 appeared sufficient for most measured adaptations in that sample.
Your selected factor
The calculator lets you inspect several factors without labeling one as required. A qualified professional can account for clinical needs that this arithmetic cannot see.
Sources
Morton et al., 2018
A systematic review, meta-analysis, and meta-regression on protein supplementation during prolonged resistance training.
Nunes et al., 2023
A 16-week randomized study comparing two higher-protein diets in resistance-trained men.
Frequently asked questions
How does the protein calculator work?
It converts bodyweight to kilograms when needed, then multiplies kilograms by the factor you select. For example, 80 kilograms at 1.6 grams per kilogram equals 128 grams per day.
Why is 1.6 grams per kilogram shown?
A 2018 meta-analysis reported a breakpoint around 1.62 grams per kilogram per day for additional fat-free-mass gains from protein supplementation during resistance training. It is a group-level estimate, not a universal threshold.
Is more protein always better?
No universal amount guarantees a better outcome. Total diet, energy intake, training, individual response, and the population represented by the evidence all matter.
Is this medical nutrition advice?
No. The calculator provides general educational arithmetic. People with kidney disease, pregnancy, another medical condition, or individualized clinical needs should consult a qualified clinician.
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