How much protein do you need per day?
The official RDA for protein is just 0.8 grams per kilogram of body weight per day. That figure is the minimum needed to prevent deficiency in sedentary adults — it is not the amount that builds muscle, supports hard training or maximises fat loss.
For anyone who exercises, the evidence points much higher. The International Society of Sports Nutrition recommends 1.4–2.0 g of protein per kilogram of body weight per day to build and maintain muscle. Athletes in a calorie deficit, trying to preserve every gram of lean mass while leaning out, may benefit from as much as 2.2–3.1 g/kg of fat-free mass.
The right number within that range depends on two things: how physically active you are, and whether your goal is fat loss, maintenance or muscle gain. The calculator above combines both to give you a personalised range rather than a one-size-fits-all figure.
How this calculator works
We start from an activity-based protein range in grams per kilogram of body weight, then apply a small adjustment for your goal. Your weight is multiplied by the low and high ends of that range to produce a recommended daily protein range, and the midpoint becomes your everyday target.
Worked example: a 70 kg moderately active person uses a base range of 1.4–1.6 g/kg. That gives 70 × 1.4 = 98 g at the low end and 70 × 1.6 = 112 g at the high end, for a recommended target of about 105 g per day. Split across four meals, that's roughly 26 g of protein per meal.
- Sedentary: 0.8–1.0 g/kg
- Lightly active: 1.2–1.4 g/kg
- Moderately active: 1.4–1.6 g/kg
- Very active: 1.6–1.8 g/kg
- Athlete: 1.8–2.0 g/kg
- Fat loss or muscle gain adds roughly +0.2 g/kg to protect or build lean mass.
Protein needs by body weight
Use this quick-reference table to see typical daily protein targets by body weight and goal. Maintenance assumes a moderately active lifestyle (about 1.4–1.6 g/kg), muscle gain uses 1.6–2.2 g/kg, and fat loss uses a higher 1.8–2.4 g/kg to preserve muscle in a calorie deficit.
| Body weight | Maintenance | Build muscle | Fat loss |
|---|---|---|---|
| 50 kg (110 lb) | 70–80 g | 80–110 g | 90–120 g |
| 60 kg (132 lb) | 84–96 g | 96–132 g | 108–144 g |
| 70 kg (154 lb) | 98–112 g | 112–154 g | 126–168 g |
| 80 kg (176 lb) | 112–128 g | 128–176 g | 144–192 g |
| 90 kg (198 lb) | 126–144 g | 144–198 g | 162–216 g |
| 100 kg (220 lb) | 140–160 g | 160–220 g | 180–240 g |
Best high-protein foods to hit your target
Reaching your number is far easier when you anchor every meal with a quality protein source. The table below shows the protein content of common foods so you can build meals that add up to your daily goal.
| Food | Typical serving | Protein |
|---|---|---|
| Chicken breast | 100 g cooked | 31 g |
| Lean beef | 100 g cooked | 26 g |
| Salmon | 100 g cooked | 25 g |
| Canned tuna | 100 g | 24 g |
| Whey protein | 1 scoop (30 g) | 24 g |
| Greek yogurt (0%) | 170 g | 17 g |
| Firm tofu | 100 g | 17 g |
| Eggs | 2 large | 12 g |
| Cottage cheese | 100 g | 11 g |
| Lentils | 100 g cooked | 9 g |
Protein timing: how much per meal?
Total daily protein matters most, but how you spread it across the day also influences how much muscle you build. Research suggests muscle protein synthesis is maximised by eating roughly 0.4 g of protein per kilogram of body weight per meal, across three to four meals, rather than loading most of it into a single sitting.
Each of those meals should ideally contain around 25–40 g of high-quality protein to cross the 'leucine threshold' that switches on muscle-building. The calculator's per-meal figure does this maths for you based on the number of meals you eat.
Protein for fat loss
A higher protein intake is one of the most effective tools for losing fat without losing muscle. Protein is the most satiating macronutrient, so it keeps you fuller for longer and naturally reduces overall calorie intake. It also has the highest thermic effect of food — your body burns roughly 20–30% of protein's calories just digesting it, compared with under 10% for carbs and fat.
Most importantly, eating plenty of protein while in a calorie deficit signals your body to hold on to lean muscle and burn fat instead. That's why the calculator nudges your target toward the higher end of the range when you select a fat-loss goal.
Is too much protein dangerous?
For healthy people, no. The long-standing belief that high-protein diets damage the kidneys comes from studies of people who already had kidney disease, and does not apply to those with normal kidney function. Multiple reviews have found intakes well above the RDA to be safe in healthy adults.
There is, however, a point of diminishing returns. Beyond roughly 2.0–2.2 g/kg per day, extra protein offers little additional muscle benefit and simply adds calories. Stay well hydrated, get protein from a variety of sources, and if you have an existing kidney condition, follow your doctor's guidance.