How much protein per day: the short answer
| Goal | g per kg / day | g per lb / day | Example: 150 lb (68 kg) |
|---|---|---|---|
| General health, mostly inactive | 0.8–1.0 | 0.36–0.45 | 54–68 g |
| Regular exercise | 1.4–2.0 | 0.64–0.91 | 95–136 g |
| Build muscle | 1.6–2.2 | 0.73–1.0 | 109–150 g |
| Lose fat and keep muscle | 1.6–2.2 | 0.73–1.0 | 109–150 g |
| Age 65+ (minimum) | 1.0–1.2 | 0.45–0.54 | 68–82 g |
0.8 g/kg is the minimum, not the target. The Recommended Dietary Allowance of 0.8 g per kg is set to cover basic needs for most healthy adults. If you train, are trying to lose fat, or are older, the evidence supports eating more.
Protein for weight loss
In a calorie deficit, protein helps you keep muscle and stay full. Aim for 1.6–2.2 g per kg (about 0.7–1 g per lb). If you are not strength training, the lower end is plenty. Lean, resistance-trained people cutting hard may benefit from more; the International Society of Sports Nutrition notes intakes of 2.3–3.1 g per kg of fat-free mass in that situation. Our weight loss macro calculator uses 2.2 g/kg and builds the rest of your calories around it.
Protein for muscle gain
A 2018 meta-analysis of 49 trials found that the benefit of extra protein for muscle gain with resistance training levelled off around 1.6 g per kg per day, with the upper confidence limit near 2.2 g. Going beyond that is not harmful for healthy people, but it mostly displaces carbs that fuel training. The muscle gain macro calculator sets 1.6 g/kg with a small calorie surplus.
Protein for women
The ranges per kilogram are the same for women and men. Because women are on average lighter, the gram totals are usually lower. If you are pregnant or breastfeeding, protein needs change; ask your doctor or a registered dietitian rather than using this calculator.
Protein after 65
Older adults build muscle less efficiently from the same meal. An expert group (PROT-AGE) recommends at least 1.0–1.2 g per kg per day for healthy people over 65, and more for those who are active. Tick "I am 65 or older" in the calculator to apply that floor.
How much protein per meal?
Total daily protein matters most. Splitting it across three or four meals is a practical way to hit it. A common guideline is about 0.25–0.4 g per kg per meal, which for most people is 20–40 g. There is no hard limit that makes larger meals wasted; it is simply easier to reach your total when every meal contributes.
What does that look like in food?
| Food | Portion | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Cottage cheese, low-fat | 1 cup (226 g) | 24 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Greek yogurt, plain nonfat | 170 g (6 oz) | 17 g |
| Milk | 1 cup (244 g) | 8 g |
| Egg | 1 large | 6 g |
Values are rounded from USDA FoodData Central. Brands and preparation vary, so check labels for the foods you eat most.
Protein Calculator FAQ
How much protein do I need a day?
At least 0.8 g per kg of bodyweight for basic needs, and 1.4–2.2 g per kg if you exercise, want to build muscle or are losing fat. The calculator above turns that into grams for your weight.
Is 1 gram of protein per pound too much?
For healthy adults it is not harmful, but it is at or above the top of the useful range (about 2.2 g per kg). Most people get the same results from 0.7–0.8 g per lb.
Should I use my current weight or goal weight?
Use your current weight unless your BMI is 30 or above. Then a goal weight or a reference weight for your height gives a more realistic number; the calculator does this automatically.
Can I eat too much protein?
Healthy people tolerate high intakes well. If you have kidney disease or another medical condition, follow your doctor's advice instead.
Does protein have to come from meat?
No. Dairy, eggs, soy, lentils, beans and protein powders all count. Plant-based eaters may want to aim for the middle or top of their range and mix sources through the day.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the ISSN, 2017.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Journal of the ISSN, 2018.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. JAMDA, 2013.
- U.S. Department of Agriculture. FoodData Central.
General information only, not medical advice. Talk to a qualified healthcare professional before changing your diet, especially if you are pregnant, breastfeeding, under 18 or managing a medical condition such as kidney disease.