How Much Protein Per Day Do You Need?
Daily protein needs range from 0.8 g per kg for sedentary adults to 1.6-2.2 g/kg for those building muscle. For a 70 kg (154 lb) person that is anywhere from about 56 g to 155 g…
Calculate Your Protein IntakeThe 0.8 g/kg RDA is only the amount needed to prevent deficiency in inactive people, not the amount for optimal health or performance. Most active adults do better at 1.2-2.0 g/kg, with the exact figure set by training, age and whether you are gaining or losing weight.
Use your body weight, activity level and goal to find your personal number rather than a one-size-fits-all figure. Spreading that total across three to four protein-rich meals makes it both effective and easy to reach.
- Sedentary minimum: 0.8 g/kg per day
- Active adults: 1.2-2.0 g/kg per day
- Muscle building: 1.6-2.2 g/kg per day
- Personalise by weight, activity and goal
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
GLP-1 medications reduce appetite, so total food intake drops. Prioritizing protein at each meal helps offset muscle loss during rapid weight loss. Always confirm your target with the doctor managing your prescription.