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
Can you eat too much protein?
Healthy people tolerate high protein intakes well. People with kidney disease should follow their doctor's advice.
How much protein can your body use in one meal?
Your body digests all the protein you eat. For muscle building, 20–40 g per meal spread across the day works well.
What foods are high in protein?
Chicken, fish, eggs, Greek yogurt, cottage cheese, lean beef, tofu, lentils and beans are all good sources.
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