Protein Intake Chart by Weight: Build Muscle & Lose Fat

The Golden Rule of Protein

For active individuals lifting weights regularly, sports science suggests aiming for 1.6 to 2.2 grams of protein per kilogram of body weight (which roughly translates to 0.7 to 1 gram of protein per pound of body weight). Cutting Calories (Fat Loss): Lean toward the higher end of that scale to prevent muscle loss while you drop weight. Eating in a Surplus (Bulking): The lower to middle end is perfectly fine, as your body is getting plenty of energy from carbs and fats.