Question 1

Is 1 gram of protein per pound of body weight correct?

Accepted Answer

The '1 gram per pound' rule is a popular simplified guideline in fitness. Scientific research supports a range of 0.7–1.0 g per pound (1.6–2.2 g/kg) for muscle gain. So 1 g/lb is at the upper end but safe and effective for most healthy individuals doing resistance training.

Question 2

How many grams of protein per pound for weight loss?

Accepted Answer

For weight loss, aim for 0.55–0.91 g per pound (1.2–2.0 g/kg) of body weight. Higher protein during a calorie deficit helps preserve lean muscle mass and increases satiety, making your diet easier to stick to.

Question 3

Should I use total body weight or lean mass in pounds?

Accepted Answer

Using total body weight works for most people. If your body fat percentage is above 30%, consider using lean body mass or an adjusted weight to avoid over-estimating. Our calculator handles this adjustment when you enter your body fat percentage.

Question 4

How do I convert protein per kg to per pound?

Accepted Answer

To convert g/kg to g/lb, divide by 2.2. For example, 2.0 g/kg = 0.91 g/lb. To convert g/lb to g/kg, multiply by 2.2. For example, 1.0 g/lb = 2.2 g/kg.

Goal	g/lb per day	g/kg equivalent	Example (154 lb person)
General Health	0.36 – 0.55 g/lb	0.8 – 1.2 g/kg	55 – 85 g/day
Weight Loss	0.55 – 0.91 g/lb	1.2 – 2.0 g/kg	85 – 140 g/day
Muscle Gain	0.73 – 1.0 g/lb	1.6 – 2.2 g/kg	112 – 154 g/day
Recomposition	0.64 – 1.0 g/lb	1.4 – 2.2 g/kg	99 – 154 g/day

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Per kg vs Per Pound: Quick Conversion

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