How Much Protein Do I Need a Day? (Calculator by Goal)
How much protein you need per day by weight and goal: 0.8 g/kg minimum, 1.2–1.6 g/kg for weight loss and 1.6–2.2 g/kg for muscle gain, with examples.
By Ayoub Farid · · 2 min read
"How much protein should I eat a day" is one of the most-searched nutrition questions, and the answer depends on your body weight, activity and goal. Here's a simple way to work out your number.
The short answer
| Situation | Protein per kg of body weight per day |
|---|---|
| Minimum for most healthy adults (RDA) | 0.8 g/kg |
| Active adults / general fitness | 1.0–1.4 g/kg |
| Losing weight (to protect muscle and manage hunger) | 1.2–1.6 g/kg |
| Building muscle with strength training | 1.6–2.2 g/kg |
| Older adults (to limit muscle loss) | often 1.0–1.2 g/kg or more |
The RDA (0.8 g/kg) is the minimum to avoid deficiency, not the optimum for fitness goals.
Examples
| Body weight | Minimum (0.8) | Weight loss (1.4) | Muscle gain (1.8) |
|---|---|---|---|
| 55 kg (121 lb) | 44 g | 77 g | 99 g |
| 70 kg (154 lb) | 56 g | 98 g | 126 g |
| 85 kg (187 lb) | 68 g | 119 g | 153 g |
| 100 kg (220 lb) | 80 g | 140 g | 180 g |
If you have a lot of weight to lose, base the calculation on your goal weight or a middle weight, not your current weight; otherwise the number can become unrealistically high.
Why protein matters when you're losing weight
- Fullness: protein is the most satiating macronutrient for many people.
- Muscle: in a calorie deficit, higher protein plus resistance training helps preserve lean mass.
- Thermic effect: your body uses more energy digesting protein than carbs or fat.
How to hit your number
Spread protein across 3–4 meals of roughly 25–40 g each:
- Breakfast: 2 eggs + 170 g Greek yogurt (≈30 g)
- Lunch: 120 g chicken breast in a salad or wrap (≈37 g)
- Snack: cottage cheese or a protein shake (≈20–25 g)
- Dinner: 150 g salmon or tofu stir-fry (≈30 g)
Food lists: high-protein foods, high-protein snacks, high-protein breakfast.
Is too much protein harmful?
For healthy people, intakes up to about 2 g/kg are generally considered safe. If you have kidney disease or another medical condition, ask your doctor about your protein target.
Track it
Nutora shows protein for every meal you photograph and how much you have left for the day, so you can see if dinner needs to be protein-heavy. See also protein for women and how to calculate macros.
Frequently asked questions
How much protein do I need to lose weight?
About 1.2–1.6 g per kg of body weight per day is a common evidence-based range.
How much protein do I need to build muscle?
Around 1.6–2.2 g per kg per day, combined with strength training.
Can I eat too much protein in one meal?
Your body uses protein from large meals too, but spreading 25–40 g across meals is practical for fullness and muscle building.
Do I need protein shakes?
No. They're convenient, but whole foods can cover your needs.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
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