The two multipliers behind the table
Every lower figure is body weight × 1.6 g/kg/day; every higher figure uses × 2.2 g/kg/day. The values are illustrative training-related reference points, not universal minimum and maximum requirements.
| Body weight | Lower target | Higher target |
|---|---|---|
| 50 kg | 80 g | 110 g |
| 60 kg | 96 g | 132 g |
| 70 kg | 112 g | 154 g |
| 80 kg | 128 g | 176 g |
| 90 kg | 144 g | 198 g |
| 100 kg | 160 g | 220 g |
Use total body weight in kilograms for this table. The figures describe grams of protein from the whole day’s food and drink, not grams of protein powder. The linked calculator has its own goal presets, so its selected result may differ from these fixed endpoints.
Reproduce the 60 kg row
60 × 1.6 = 96 g/day and 60 × 2.2 = 132 g/day. The difference is 36 g of protein. Choosing one of those numbers still requires context about training, food intake and the intended goal.
Reference points are not a prescription
AIS guidance distinguishes routine training needs from higher intakes used in some athlete weight-loss programs. This simplified chart does not account for medical conditions, age or a complete eating plan. Use the weight-and-goal calculator for its stated scenario, and appropriate dietary advice when individual needs matter.
Frequently asked questions
Are these numbers grams of food or grams of protein?
They are grams of protein per day. A food serving’s weight is not the same as its protein content.
Why can the protein calculator show another target?
The chart always uses 1.6 and 2.2 g/kg. The calculator applies the preset associated with the goal you select.
Sources and context
Australian Institute of Sport: protein requirements and context