The values in the protein PDF
The file lists body weights from 50 to 100 kg. Its Light target column uses 1.6 g/kg/day and its Higher target column uses 2.2 g/kg/day. Those are fixed reference multipliers; Light is a column label, not an activity setting in the calculator.
| Body weight | Light target | Higher target |
|---|---|---|
| 50 kg | 80 g/day | 110 g/day |
| 60 kg | 96 g/day | 132 g/day |
| 70 kg | 112 g/day | 154 g/day |
| 80 kg | 128 g/day | 176 g/day |
| 90 kg | 144 g/day | 198 g/day |
| 100 kg | 160 g/day | 220 g/day |
The PDF includes daily protein grams, a short use note and links to the weight-and-goal protein calculator and intake guide. It contains no meal-frequency input or automatic allocation between meals.
Read the 80 kg example in the file
80 × 1.6 gives 128 g/day, while 80 × 2.2 gives 176 g/day. Those amounts refer to protein contained in the whole day’s food and drink, not 128–176 g of food or supplement powder.
Choose a scenario before using a number
Training goals and circumstances matter when interpreting protein ranges. The calculator’s selected goal preset can differ from the PDF’s two fixed columns. This printable is not a statement that every adult needs the higher amount or a substitute for individual dietary advice.
Frequently asked questions
Does the PDF contain a protein target for each meal?
No. The printed amounts are daily totals. Any division across meals must be planned separately.
Does Light target mean the calculator’s lightly active option?
No. The protein calculator uses weight and goal. The file’s Light column simply represents its lower fixed multiplier of 1.6 g/kg/day.
Sources and context
Australian Institute of Sport: protein requirements and context