How it is calculated
A quiet guide of 0,83 g/kg is close to the amount often recommended for adults. 1,6 g/kg is commonly used with regular sport, and 2 g/kg with strength training and a calorie deficit. This is not a safe upper limit, and it is not a medical diet.
Protein, g = weight × allowance per kilogram
Where the numbers come from
- Weight — unit in the field: kg
- Load
Example
80 kg with workouts: 80 × 1,6 = 128 g of protein.
Questions
Count from current weight or from a goal weight?
Usually it is taken from your weight now. With a large excess, some people start from the weight at a BMI of 25. That is a convention, not this formula.
Protein from every food?
Yes, the day’s total: meat, fish, eggs, cottage cheese, pulses — not powder alone.
Should I subtract the fat?
No. This screen is only about grams of protein.