How much protein do you need?
The US recommended minimum is 0.8 g per kg of body weight (about 0.36 g per lb). That prevents deficiency, but research shows that active people, people losing fat and older adults do better with more.
| Goal | g per kg | g per lb |
|---|---|---|
| Stay healthy | 0.8 – 1.0 | 0.36 – 0.45 |
| Active | 1.2 – 1.6 | 0.55 – 0.73 |
| Lose fat | 1.6 – 2.2 | 0.73 – 1.0 |
| Build muscle | 1.6 – 2.2 | 0.73 – 1.0 |
| Age 65+ | 1.0 – 1.2 | 0.45 – 0.55 |
| Endurance | 1.2 – 1.6 | 0.55 – 0.73 |
Read more in How much protein do you need per day?, or set all three macros with the macro calculator.
How to use the protein calculator
Enter your weight and choose the goal that fits you best. You'll see a daily protein range, a midpoint target, grams per meal, and grams per pound of body weight.
Protein example
A 180 lb (82 kg) person trying to lose fat while lifting weights would aim for 1.6–2.2 g per kg, or about 131–180 g of protein a day. That's about 39 g per meal across four meals.
What 30 grams of protein looks like
- 4 oz cooked chicken breast
- 1 cup cottage cheese
- 5 oz canned tuna
- 4 large eggs
- 1 cup Greek yogurt plus a handful of almonds
- 1.5 cups cooked lentils
Tips for eating more protein
- Start the day with a high-protein breakfast (eggs, Greek yogurt, a protein shake).
- Put protein on the plate first, then add sides.
- Keep easy snacks on hand: jerky, string cheese, cottage cheese, edamame.
- Use protein powder when whole foods fall short.
Learn more in how much protein do you need per day and set your full macros with the macro calculator.
Frequently asked questions
How much protein do I need per day to lose weight?
During weight loss, consume 0.8 to 1.2 grams of protein per pound of lean body weight (1.8 to 2.4 g/kg). High protein intake suppresses appetite, increases thermogenesis, and prevents muscle loss in a calorie deficit.
How much protein is needed to build muscle?
For muscle hypertrophy combined with resistance training, scientific evidence supports 0.7 to 1.0 grams per pound of total body weight (1.6 to 2.2 g/kg) daily.
Can you eat too much protein?
In healthy individuals with normal kidney function, protein intakes up to 1.5g per pound of body weight (3.3 g/kg) have been shown in scientific studies to be safe. Staying well-hydrated is always recommended.
What foods are highest in protein per calorie?
Top protein-dense foods include chicken and turkey breast, egg whites, whey protein isolate, 0% Greek yogurt, tuna, shrimp, tofu, and lean beef.
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