For many people who exercise, the International Society of Sports Nutrition describes 1.4–2.0 grams of protein per kilogram of body weight per day as a broad range. Individual needs vary; see the research context and health guidance below.
A daily protein target starts with a question: are you maintaining your usual diet, training to build muscle, or eating less while trying to preserve muscle? The same number will not fit every person.
Use body weight to understand the scale
For people who exercise, the ISSN position stand on protein and exercise gives a broad daily range of 1.4–2.0 grams per kilogram of body weight. For a 70 kg adult, that is 98–140 g/day. This range is a research context, not a prescription for every adult.
| Body weight | Daily range |
|---|---|
| 60 kg / 132 lb | 84–120 g |
| 70 kg / 154 lb | 98–140 g |
| 80 kg / 176 lb | 112–160 g |
| 90 kg / 198 lb | 126–180 g |
Choose a starting point you can actually track
Our protein calculator uses the app's goal settings to generate a rounded target. It shows the formula, its product limits and the selected multiplier. You can enter pounds or kilograms.
Example: turning 125 g into a daily routine
A 70 kg adult using the app's balanced muscle setting gets 125 g after rounding. One illustrative distribution is 30 g at breakfast, 35 g at lunch, 35 g at dinner and 25 g from snacks. These are planning totals, not a meal prescription. Actual portions depend on the food and label.
Start by logging what you already eat. If breakfast is regularly lower in protein, compare eggs, Greek yogurt or soy foods that fit your preferences. Our high-protein foods guide includes measured serving examples.
Do you need to count calories too?
You can focus your habit on protein grams while the app also records other nutrition information. Protein intake alone does not determine weight change, and a protein total cannot tell you whether your diet meets every nutritional need. For a simpler routine, read how to track protein without focusing on calories.
When to get individual advice
Training volume, total food intake and medical history matter. If you have kidney disease, are pregnant or need a therapeutic diet, ask a qualified clinician or dietitian for a personal target before changing intake.
Sources and authorship
This guide was prepared by the app's creator and has not received an independent clinical review. The linked ISSN paper explains the exercise range and its evidence. Product calculator choices are described separately so they are not mistaken for clinical guidance.
Check the target against an ordinary day
Before planning a completely new menu, log a day you would actually repeat. For an illustrative 125 g goal, entries adding up to 30 g at breakfast, 35 g at lunch and 35 g at dinner total 100 g. The remaining difference is 25 g. That arithmetic shows a gap; it does not tell you which food you should eat or whether your overall diet is suitable.
Check portions and food matches before making decisions from the total. For example, changing “one serving” to the actual grams eaten can change the logged amount. Follow the first-meal walkthrough if you are new to the app.