Daily protein for 60 kg with an active life
By Jesús Narváez Tamés ·
Range for 60 kg people who move but do not compete: 1.2 to 1.6 g per kilo. More than the WHO figure, less than the bodybuilding one.
72–96g/day
- Weight
- 60 kg
- Goal
- Active, maintenance
At 60 kg with an active life (lots of walking, some sport two or three times a week), a sensible range is 1.2 to 1.6 g per kilo. The WHO’s 0.8 g/kg is the minimum to avoid a shortfall, not the target for someone who trains.
If you also lift seriously or are in a deficit, move up to the range in the other worked examples. And if it sounds like a lot, think in servings: a high-protein yoghurt, a couple of eggs and a chicken breast already cover a good share of the day.
How this was calculated
Grams = body weight × the g/kg range for the goal. It is a range on purpose: under the minimum is usually too little, and past the maximum most people do not gain extra muscle.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 40 kg | 48–64 g/day |
| 50 kg | 60–80 g/day |
| 60 kg | 72–96 g/day |
| 70 kg | 84–112 g/day |
| 80 kg | 96–128 g/day |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Factor used: 1.2-1.6 g/kg
Suggested split across 4 meals
- Meal 118–24 gprotein
- Meal 218–24 gprotein
- Meal 318–24 gprotein
- Meal 418–24 gprotein
Turn this protein into a real menu
Generate a day with foods that cover your protein grams split across several meals.
Open the calculator without this example
Frequently asked questions
How much protein do I need a day at 60 kg?+
At 60 kg with the “Active, maintenance” goal, the range is 72–96 g per day. With moderate activity, 1.2 to 1.6 g per kilo. Sedentary, the minimum is 0.8 g/kg.
Is that a lot of protein for a 60 kg woman?+
At 60 kg with the “Active, maintenance” goal, the range is 72–96 g per day. No. The range is per kilo of body weight and works the same for men and women.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.