If you’re of healthy weight and active and wish to lose fat, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (by eating less or exercising more).Intakes as high as 3.3 g/kg may help experienced lifters minimize fat gain when bulking. If you’re of healthy weight and active and wish to build muscle, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb).People who are trying to keep the same weight but improve their body composition (more muscle, less fat) may benefit from the higher end of the range. If you’re of healthy weight and active and wish to keep your weight, aim for 1.4–2.0 g/kg (0.64–0.91 g/lb).Keep in mind that your body composition is more likely to improve if you add regular activity, especially resistance training, than if you merely hit a protein target. Maintenance: eucaloric diet | Muscle gain: eucaloric diet (if sedentary) or hypercaloric diet (if active) | Fat loss: hypocaloric diet | * Grams per kilogram of body weight Optimal daily protein intake for adults (g/kg\*) Ranges in the table below reflect known individual variances. It is also called a maintenance diet, since your weight won’t change much but you can gain or lose fat or muscle, depending on how much protein and exercise you get.ĭaily protein requirements are expressed in grams, either per kilogram of body weight (g/kg) or per pound of body weight (g/lb). If you want most of your weight gain to be in the form of muscle, not fat, you’ll need to get enough protein and engage in resistance training (by lifting weights, for instance).Ī eucaloric diet feeds you as many calories as you burn. If you want to gain weight, that’s the diet for you. If you want most of your weight loss to be in the form of fat, not muscle, you’ll also need to get enough protein and preferably to exercise.Ī hypercaloric diet feeds you more calories than you burn. If you want to lose weight, that’s the diet for you. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.Ĭalorie-wise, there are only three types of diets:Ī hypocaloric diet feeds you fewer calories than you burn. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. Your height, weight, age, and level of physical activity all contribute to your caloric needs.
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