Find a suggested daily protein target.
Your body weight is multiplied by a target protein intake per kilogram, which varies by activity level.
Protein: Weight (kg) × grams per kg target
How much protein do I need if I strength train?
Commonly used ranges are 1.6-2.2 g/kg for people who do regular strength training — higher than the roughly 0.8 g/kg baseline for adults who are not very active.