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Protein calculator: how much do you need?
Enter your weight and pick what fits you best. You'll get a daily protein target, a per-meal amount and what that looks like on a plate.
Protein needs by goal
Grams of protein per kg of body weight a day, and what that means for a 70 kg adult.
| Goal | Per kg | 70 kg adult |
|---|---|---|
| Little or no exercise | 0.8 g/kg | 56 g |
| Over 65 | 1–1.2 g/kg | 70–84 g |
| Regular exercise | 1.2–1.6 g/kg | 84–112 g |
| Building muscle | 1.6–2.2 g/kg | 112–154 g |
| Losing fat, keeping muscle | 1.6–2.4 g/kg | 112–168 g |
0.8 g per kg is the official minimum for healthy adults. Higher ranges come from sports-nutrition research, such as the position stands of the International Society of Sports Nutrition, and from guidance for older adults, who need more protein to keep their muscle.
What it looks like in food
- 46.5 g1 chicken breast fillet
- 6.5 g1 large egg
- 18 g1 cup of cooked lentils
- 17 g1 pot of Greek yogurt
Look up any food in the protein chart, or browse high-protein meals and vegan protein sources.
FAQ
How much protein do I need per day?
Healthy adults need at least 0.8 g of protein per kg of body weight a day. People who exercise regularly do better with about 1.2 to 1.6 g per kg, and 1.6 to 2.2 g per kg helps when building muscle.
How much protein do I need to build muscle?
Most research points to about 1.6 g per kg of body weight a day, with up to 2.2 g per kg for those who want to be sure. Spread it over three or four meals and pair it with strength training.
How much protein should I eat per meal?
Around 20 to 40 g per meal works for most adults. Divide your daily target by the number of meals you eat.
Can you eat too much protein?
For healthy people, intakes up to about 2 g per kg a day are considered safe. If you have kidney disease or another medical condition, ask your doctor before raising your protein intake.
Now test your instincts: which food has more protein?
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