Estimate a daily protein target from body weight and your training goal.
Usage Tip
Spreading protein across 3–4 meals supports better muscle protein synthesis.
How much protein do I need?
The bare minimum to avoid deficiency (the RDA) is about 0.8 g per kg of body weight, but most active people do better with much more – commonly 1.6–2.2 g/kg to build and protect muscle, and up to ~2.7 g/kg when dieting hard. Rather than one magic number, it helps to think in a range: a minimum, a recommended target and an aggressive upper end. The calculator above shows all three for your body weight.
Daily protein recommendation chart
| Goal / activity | Protein | At 70 kg |
|---|---|---|
| Sedentary (RDA) | 0.8 g/kg | 56 g |
| General fitness | 1.2 g/kg | 84 g |
| Active / regular training | 1.2–1.6 g/kg | 84–112 g |
| Muscle gain | 1.6–2.2 g/kg | 112–154 g |
| Athlete | 1.6–2.2 g/kg | 112–154 g |
| Cutting (fat loss) | 1.8–2.7 g/kg | 126–189 g |
| Older adults | 1.0–1.2 g/kg | 70–84 g |
Protein for weight loss
In a calorie deficit, higher protein does two jobs: it is the most filling macronutrient and it protects muscle so more of the weight you lose is fat. Many people aim for the upper end, around 1.8–2.7 g/kg, while dieting.
Protein for muscle gain
Building muscle needs enough protein plus resistance training and a small surplus. Around 1.6–2.2 g/kg covers nearly everyone; going much higher adds little extra benefit.
Protein for older adults
Protein needs rise with age because muscle is lost more easily and used less efficiently. Many researchers suggest older adults aim for around 1.0–1.2 g/kg or more, paired with strength training, to slow age-related muscle loss.
Protein for athletes
Endurance and strength athletes sit at the higher end – typically 1.6–2.2 g/kg, occasionally more during heavy training blocks or cuts. The priority is hitting the daily total and spreading it across meals to support repeated training and recovery.
Protein timing and distribution
Total daily protein matters most, but distribution helps: aim for 20–40 g of protein in each of 3–4 meals rather than one large serving, since muscle protein synthesis responds best to regular doses. Including protein after training and before bed are sensible habits.
- Split your target across 3–4 meals of 20–40 g.
- Anchor each meal with a protein source first.
- Use a protein-rich snack to top up if you fall short.
- Have some protein after training and, if it helps, before bed.
Complete vs incomplete protein
Complete proteins contain all nine essential amino acids – these include all animal foods plus soy and quinoa. Most single plant proteins are “incomplete” (low in one or more), but combining sources across the day – rice with beans, hummus with bread – easily covers the full set.
Animal vs plant protein
Animal proteins are complete and highly digestible. Plant proteins vary, so plant-based eaters benefit from variety and may aim slightly higher to account for lower digestibility. Both can fully support muscle when total intake is adequate.
High-protein foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 6 oz | 50 g |
| Tuna | 1 can | 40 g |
| Cottage cheese | 1 cup | 28 g |
| Whey protein | 1 scoop | 25 g |
| Greek yogurt | 1 cup | 20 g |
| Lentils | 1 cup cooked | 18 g |
| Eggs | 2 large | 12 g |
Vegetarian sources
- Greek yogurt and milk
- Eggs and cheese
- Cottage cheese
- Whey or casein
- Lentils and beans
- Tofu and edamame
Vegan sources
- Lentils, chickpeas and beans
- Tofu, tempeh and edamame
- Seitan
- Pea or soy protein powder
- Quinoa
- Nuts and seeds
Common protein myths
- “Your body can only use 30 g per meal.” It absorbs more; 30 g is roughly where muscle-building benefit per meal plateaus, not an absorption cap.
- “High protein harms healthy kidneys.” No good evidence of harm in healthy people.
- “You must drink a shake right after training.” Daily total matters far more than the timing of one meal.
Printable protein chart (grams per day)
| Body weight | 1.2 g/kg | 1.6 g/kg | 2.0 g/kg |
|---|---|---|---|
| 60 kg (132 lb) | 72 g | 96 g | 120 g |
| 70 kg (154 lb) | 84 g | 112 g | 140 g |
| 80 kg (176 lb) | 96 g | 128 g | 160 g |
| 90 kg (198 lb) | 108 g | 144 g | 180 g |
Body weight vs lean body mass
Most guidelines use total body weight, which is simple and works well for most people. If you carry higher body fat, basing protein on lean body mass (or a goal weight) avoids overestimating – the calculator above lets you enter a body-fat percentage to switch to a lean-mass basis.
Why activity level matters
Training breaks down muscle protein, and more or harder training means more to repair – so active people and athletes need more protein than sedentary people. Pick the goal that matches your training to land in the right range.