Find how much protein you need per day based on your body weight and goal. See per-meal targets, food equivalents, and how your needs compare across 8 different activity levels.
| Goal | g/kg | Daily (g) | Calories |
|---|
ℹ️ Affiliate disclosure: Some links are affiliate links.
Protein is the most important macronutrient for body composition. It builds and repairs muscle, supports immune function, produces hormones and enzymes, and keeps you full longer than carbs or fat. Yet most people eat far less than optimal. This guide shows you exactly how much protein you need, the best sources, and practical strategies to actually hit your target every day.
| Goal | g/kg | At 70 kg |
|---|---|---|
| RDA Minimum (Sedentary) | 0.8 | 56g |
| General Health | 1.0 | 70g |
| Moderately Active | 1.2 | 84g |
| Athlete / Training | 1.6 | 112g |
| Fat Loss | 1.8 | 126g |
| Muscle Building | 2.0 | 140g |
Scenario 1: Muscle Building. James, 80 kg, trains 5x/week. Target: 2.0g/kg = 160g protein/day. Split across 4 meals: 40g each. Meal plan: breakfast (4 eggs + whey = 49g), lunch (200g chicken = 62g), snack (Greek yogurt 200g = 20g), dinner (200g salmon = 50g) = 181g. Above target with room to spare. Use our TDEE Calculator for full macros.
Scenario 2: Fat Loss. Maria, 65 kg, in a 500-cal deficit. Target: 1.8g/kg = 117g protein. High protein preserves muscle during the deficit. Without it, she would lose muscle along with fat. She tracks in MyFitnessPal and adds whey to morning oats. Use our Calorie Deficit Calculator to plan.
Scenario 3: Vegetarian Athlete. David, 75 kg, plant-based, trains 4x/week. Target: 1.6g/kg = 120g protein. Harder on a plant diet but possible: tofu 200g (16g), lentils 200g (18g), chickpeas 200g (14g), seitan 150g (38g), pea protein shake (25g), edamame 150g (17g) = 128g. Variety and volume are key. Use our Body Fat Calculator to track results.
Scenario 4: Older Adult. Priya, 60 kg, age 62, lightly active. Target: 1.2g/kg = 72g protein. Older adults need more protein per meal (30-40g) due to anabolic resistance. She focuses on 2 high-protein meals rather than spreading thin across 5 small meals. Morning eggs + yogurt (25g), lunch chicken (35g), dinner fish (25g) = 85g. Use our Ideal Weight Calculator for her target.
💡 Key insight: Most people think they eat enough protein. They do not. Studies show the average adult eats about 70-90g/day. For anyone who exercises, that is significantly below optimal. Track your protein for one week. You will almost certainly discover you are 20-40g short of your target. The fix is usually breakfast — most people eat almost zero protein at breakfast.
| Chicken breast | 31g |
| Salmon | 25g |
| Lean beef | 26g |
| Greek yogurt | 10g |
| Eggs (1 large) | 6g |
| Whey (1 scoop) | 25g |