How much protein do you need?
The official minimum for adults is 0.8 g of protein per kg of body weight per day. That number prevents deficiency in people who do not exercise. It is not an optimal intake for someone who trains, wants to build muscle or is losing fat.
For active people, research points to higher numbers:
- Building muscle: 1.6–2.2 g/kg a day. A large 2018 meta-analysis found gains level off around 1.6 g/kg, with 2.2 g/kg covering those who benefit from more.
- Losing fat: 1.6–2.4 g/kg. A calorie deficit makes the body more likely to break down muscle, and extra protein protects it.
- Maintaining with regular exercise: 1.2–1.8 g/kg, depending on how much you train.
- General health, little exercise: 0.8–1.2 g/kg. Adults over 65 should aim for at least 1.0–1.2 g/kg.
How the protein calculator works
The calculator starts from your body weight and your goal, then adjusts for three things.
- Activity level. More training means more muscle repair, so the range moves up as activity increases.
- Age. From about 65, muscle becomes less responsive to protein, so the minimum rises to 1.0–1.2 g/kg, or 1.2–1.5 g/kg if you are active.
- Body composition. Fat tissue needs very little protein. If your BMI is 30 or higher, we calculate from an adjusted body weight so the number is not inflated.
The result is a daily range rounded to the nearest 5 g, a single daily target in the middle of that range, and how much to eat at each meal.
The ranges we use
| Goal | Sedentary | Moderately active | Very active |
|---|---|---|---|
| Muscle gain | 1.6–2.0 g/kg | 1.6–2.2 g/kg | 1.8–2.2 g/kg |
| Fat loss | 1.2–1.6 g/kg | 1.6–2.2 g/kg | 1.8–2.4 g/kg |
| Maintain | 1.0–1.2 g/kg | 1.2–1.6 g/kg | 1.4–1.8 g/kg |
| General health | 0.8–1.0 g/kg | 1.1–1.4 g/kg | 1.2–1.6 g/kg |
To convert to grams per pound, divide by 2.2. For example, 1.6 g/kg is about 0.73 g/lb.
Why you get a range, not one number
Protein needs differ from person to person, and the studies behind these numbers report averages. A range is more honest than a single figure to the gram. Any intake inside your range is a good intake. Aim for the middle on most days, and do not worry about small differences from day to day.
How much protein per meal?
Muscle building responds to protein in doses. Around 0.4 g/kg per meal (25–40 g for most people) spread over three to five meals is a practical way to reach your daily target and keep muscle protein synthesis high through the day. The day plan under the calculator shows one way to do it.
Your daily total still matters most. If you prefer fewer, bigger meals, that works too. Read the full breakdown in our guide to protein per meal.
Easy ways to hit your protein target
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Lean beef, cooked | 100 g (3.5 oz) | 26 g |
| Salmon, cooked | 100 g (3.5 oz) | 25 g |
| Tuna, canned and drained | 100 g (3.5 oz) | 25 g |
| Cottage cheese | 200 g (7 oz) | 22 g |
| Whey protein | 1 scoop (30 g) | 22–25 g |
| Greek yogurt, low fat | 200 g (7 oz) | 20 g |
| Firm tofu | 150 g (5.3 oz) | 20 g |
| Tempeh | 100 g (3.5 oz) | 19 g |
| Lentils, cooked | 200 g (7 oz) | 18 g |
| Eggs | 2 large | 12 g |
| Milk | 250 ml (1 cup) | 8 g |
Build each meal around one protein source from this list, and your daily target becomes easy to reach.
Is too much protein harmful?
For healthy adults, intakes up to about 2.5–3 g/kg have not been shown to cause harm in studies lasting up to a year or more, including for kidney function. The real cost of eating far more than you need is that it crowds out other foods, like carbs that fuel training and fibre-rich plants. If you have kidney disease or reduced kidney function, protein needs are different and should be set by your doctor.
Research behind this calculator
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine.
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
- Helms ER et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition.
- Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). Journal of the American Medical Directors Association.
- Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Journal of the International Society of Sports Nutrition.
Last updated September 21, 2026.