How much protein do I need a day? Chart by weight and foods
Protein is the nutrient that helps you most to build muscle and lose weight without hunger. We explain how much you need for your weight and activity, how to spread it through the day and which foods help you get there.
Key takeaways
- Minimum recommended: 0.8 g of protein per kilogram of body weight.
- If you train: 1.2 to 2.0 g per kilogram.
- Spread it out at 20 to 40 g per meal.
- You can hit it with food alone, without supplements.
Article contents
Why protein matters
Protein builds and repairs your muscles, bones, skin and many substances in your body. Of the three macronutrients, it is also the one that fills you up the most. That makes it key both for building muscle and for losing weight without going hungry.
How much protein do you need a day?
It is calculated per kilogram of body weight:
- 0.8 g per kilogram is the minimum recommended amount for a healthy adult.
- 1.2 to 2.0 g per kilogram is what sports nutrition guidelines recommend for people who train.
| Situation | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|
| Less active adult (0.8 g/kg) | 48 g | 56 g | 64 g | 72 g |
| Active people (1.2 g/kg) | 72 g | 84 g | 96 g | 108 g |
| Losing weight or building muscle (1.6 g/kg) | 96 g | 112 g | 128 g | 144 g |
How to spread it through the day
It works better spread over your meals than packed into one. A practical target is 20 to 40 g per meal. For example, with a 110 g target: 30 g at breakfast, 40 g at lunch, 30 g at dinner and a 10 g snack.
High-protein foods
| Food | Serving | Protein |
|---|---|---|
| Cooked chicken breast | 100 g | 31 g |
| Tuna in water | 1 can (140 g) | 25 g |
| Egg | 1 egg | 6 g |
| Plain Greek yogurt | 1 cup (200 g) | 18–20 g |
| Cooked beans | 1 cup | 15 g |
| Fresh cheese | 50 g | 9 g |
Values change with the brand and how food is prepared. Check the label or scan the barcode to see the exact number.
Common myths
- “Lots of protein damages your kidneys.” In healthy people, the amounts recommended for those who train have not shown that effect.
- “You need supplements.” No. They are convenient, but you can hit your target with food alone.
- “Only meat has protein.” Beans, lentils, eggs, dairy and soy also provide plenty.
Protein is one of your three macros. Learn to work out the others in our guide on how to calculate your macros.
Frequently asked questions
How much protein do I need to build muscle?
1.6 to 2.0 g per kilogram of body weight a day, together with strength training and enough calories.
How much protein do I need to lose weight?
1.2 to 1.6 g per kilogram of body weight a day helps keep muscle and control hunger during a deficit.
How much protein is in an egg?
A medium egg has about 6 g of protein.
Is eating a lot of protein bad for you?
In healthy people, the amounts recommended for those who train are safe. If you have kidney disease, check with your doctor.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005. doi.org/10.17226/10490
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi.org/10.1249/MSS.0000000000000852
We write nutrition guides with the same calculations and sources the app uses, cited at the end of each article.
This content is for information only and does not replace advice from a doctor or dietitian. If you have a health condition, are pregnant or take medication, check with a professional before changing how you eat.
