Protein to Bodyweight Ratio Calculator
Calculate the grams of protein per kilogram of body weight to ensure your dietary protein intake meets your needs, based on your body weight and daily protein consumption.
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Detailed Steps
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Formula
Protein to Bodyweight Ratio Calculation
The protein-to-bodyweight ratio is calculated by dividing the daily protein intake (in grams) by the body weight (in kilograms):
Recommended Guidelines
The Recommended Dietary Allowance (RDA) for protein varies by activity level and age:
| Activity Level | Protein (g/kg/day) | Notes |
|---|---|---|
| Sedentary | 0.8 | Minimum for general adults |
| Active | 1.2–1.8 | Regular exercise or over age 40–50 |
| Athlete | 1.6–2.2 | Intense training or muscle building |
Consult a dietitian for personalized recommendations, especially if you are very active, over 40–50, or have specific health conditions.
How to Use the Protein to Bodyweight Ratio Calculator
- Enter your body weight in kilograms or pounds (e.g., 75 kg or 165 lbs).
- Enter your daily protein intake in grams (e.g., 60 g).
- Select your activity level (Sedentary, Active, or Athlete).
- Choose your preferred display mode (Standard, Step by Step, or Chart).
- Click the “Calculate” button to view your protein-to-bodyweight ratio.
- Review the results to ensure your protein intake aligns with recommended guidelines.
Frequently Asked Questions (FAQs)
What is the protein-to-bodyweight ratio?
The protein-to-bodyweight ratio measures how many grams of protein you consume per kilogram of body weight, helping assess if your protein intake meets dietary needs.
Why is the protein-to-bodyweight ratio important?
It ensures adequate protein for muscle maintenance, repair, and overall health, especially for active individuals or those over 40–50 who may need more protein.
What is the recommended protein intake?
The RDA is 0.8 g/kg for sedentary adults. Active individuals need 1.2–1.8 g/kg, and athletes may require 1.6–2.2 g/kg. For example, a 75 kg sedentary person needs ~60 g/day.
How do I convert pounds to kilograms?
Divide your weight in pounds by 2.2 to get kilograms. For example, 165 lbs ÷ 2.2 = 75 kg. The calculator does this conversion automatically if you select pounds.
How can I track my protein intake?
Use nutrition labels, food databases, or apps to log protein from foods like meat, eggs, dairy, beans, and supplements. Consult a dietitian for accuracy.