Protein recommendations swing from 0.8 to well over 2 grams per kilogram, which is confusing until you realise the numbers answer different questions. Here's what each is actually for.
~0.8 g/kg is the basic dietary minimum to avoid deficiency in a sedentary adult — a floor for survival, not a target for body composition. 1.6–2.2 g/kg is the range repeatedly associated with building and retaining muscle in active people. The upper end (around 2.2–2.4 g/kg) is most relevant when dieting, because higher protein protects muscle in a calorie deficit and is the most satiating macro.
If you train and care about body composition, aiming somewhere around 1.6–2.2 g/kg of body weight covers nearly everyone. Our calculator defaults to roughly 1.8 g/kg — comfortably inside that band and a sensible starting point whether you're losing, maintaining, or gaining.
For people in a roughly normal body-fat range, grams per kilogram of total body weight works fine. If you carry a lot of excess fat, basing the target on lean body mass (or a goal weight) avoids inflating the number, since fat tissue doesn't drive protein needs. This is one reason a body-fat measurement is useful.
Beyond muscle, protein's high satiety and its thermic effect (your body spends more energy digesting it than carbs or fat) make it the macro to prioritise when dieting. For most healthy people, higher intakes within these ranges are well tolerated. Once you've set your protein target, split the rest of your calories into fat and carbs, and turn it into food with the meal macro decoder.
General guidance, not individualised nutrition advice; people with kidney conditions or other medical considerations should consult a professional. Detailed nutrition and meal planning lives on our sister site CaloriesKit.
For most active people, 1.6–2.2 g per kg of body weight covers muscle building and retention. 0.8 g/kg is only the minimum to avoid deficiency; the upper end suits dieting.
Total body weight works for people in a normal body-fat range. If you carry a lot of excess fat, base it on lean mass or goal weight so the target isn't inflated.
For most healthy people, intakes in the 1.6–2.4 g/kg range are well tolerated. Those with kidney conditions or other medical considerations should consult a professional.