How it works
Protein builds and repairs muscle, makes enzymes and hormones, and keeps you fuller than carbs or fat. How much you need depends on your weight, activity and goal — someone lifting to build muscle needs roughly twice what a sedentary adult does. The ranges here come from the International Society of Sports Nutrition (ISSN) position stand and the Recommended Dietary Allowance (RDA).
daily protein (g) = body weight (kg) × grams per kg for your goalWorked example. A 70 kg (154 lb) adult who trains 3–5 times a week (“active”) needs 1.2–1.6 g/kg: 84–112 g a day, midpoint 98 g. Over 4 meals that is about 25 g per meal, or 392 kcal from protein. For muscle gain (1.6–2.2 g/kg) the same person needs 112–154 g.
Protein targets by goal
| Goal | g per kg per day | g per lb per day |
|---|---|---|
| Sedentary (minimum for health) | 0.8 – 1.0 | 0.36 – 0.45 |
| Active, regular exercise | 1.2 – 1.6 | 0.55 – 0.73 |
| Muscle gain, resistance training | 1.6 – 2.2 | 0.73 – 1.0 |
| Fat loss while keeping muscle | 1.6 – 2.4 | 0.73 – 1.1 |
| Adults over 65 | 1.0 – 1.2 | 0.45 – 0.55 |
| Pregnancy and breastfeeding | 1.1 – 1.3 | 0.5 – 0.6 |
Why more protein when cutting?
In a calorie deficit the body draws some energy from muscle. Higher protein (1.6–2.4 g/kg) plus resistance training preserves lean mass, improves fullness and costs more energy to digest. If you carry a lot of excess weight, base the number on your goal or ideal weight rather than current weight, or the target will be unrealistically high.
Protein in common foods
- Chicken breast, cooked, 100 g (3.5 oz): about 31 g.
- Lean beef or fish, cooked, 100 g: 22–26 g.
- One large egg: about 6 g.
- Greek yogurt, 200 g (7 oz): 18–20 g.
- Lentils or beans, 1 cup cooked: 15–18 g.
- Whey protein, one scoop: 20–25 g.
Is too much protein harmful?
For healthy adults, intakes up to about 2 g/kg appear safe in current research. People with kidney disease or another chronic condition, and pregnant women, should talk to a doctor before raising protein. This calculator is general information, not medical advice.
To set carbs and fat as well, use the macro calculator; for your daily calories, the TDEE calculator; and to track body composition, the body fat calculator.