How much protein do you need?
Protein needs depend on your body weight and how active you are. General guidelines (grams per kg of body weight):
- General health: 0.8–1.2 g/kg
- Active / fitness: 1.4–1.6 g/kg
- Fat loss (preserve muscle): 1.6–2.2 g/kg
- Building muscle: 1.6–2.2 g/kg
Daily protein by body weight
Grams of protein a day for each goal, using the same grams-per-kilogram ranges as the calculator. Aim anywhere in the range — the middle is a good default.
| Body weight | General health 1–1.2 g/kg | Active / stay fit 1.4–1.6 g/kg | Lose fat or build muscle 1.6–2.2 g/kg |
|---|---|---|---|
| 45 kg (99 lb) | 45–54 g | 63–72 g | 72–99 g |
| 50 kg (110 lb) | 50–60 g | 70–80 g | 80–110 g |
| 55 kg (121 lb) | 55–66 g | 77–88 g | 88–121 g |
| 60 kg (132 lb) | 60–72 g | 84–96 g | 96–132 g |
| 65 kg (143 lb) | 65–78 g | 91–104 g | 104–143 g |
| 70 kg (154 lb) | 70–84 g | 98–112 g | 112–154 g |
| 75 kg (165 lb) | 75–90 g | 105–120 g | 120–165 g |
| 80 kg (176 lb) | 80–96 g | 112–128 g | 128–176 g |
| 85 kg (187 lb) | 85–102 g | 119–136 g | 136–187 g |
| 90 kg (198 lb) | 90–108 g | 126–144 g | 144–198 g |
| 95 kg (209 lb) | 95–114 g | 133–152 g | 152–209 g |
| 100 kg (220 lb) | 100–120 g | 140–160 g | 160–220 g |
| 110 kg (243 lb) | 110–132 g | 154–176 g | 176–242 g |
| 120 kg (265 lb) | 120–144 g | 168–192 g | 192–264 g |
Why protein matters
Protein builds and repairs muscle, keeps you full (which helps with fat loss), and has the highest "thermic effect" of any macro — your body burns more calories digesting it. When dieting, adequate protein is the single biggest factor in keeping muscle while losing fat.
How much protein do I need a day?
Between 1.0 and 2.2 g per kg of body weight, depending on your goal. A 70 kg person needs about 70–84 g for general health, or 112–154 g when losing fat or building muscle.
How much protein to build muscle at 80 kg?
About 128–176 g a day (1.6–2.2 g/kg). Split it across 3–5 meals of 25–40 g each for the best muscle-building response.
Can you eat too much protein?
For healthy people, high-protein diets are safe. Very high intakes just tend to be unnecessary rather than harmful.
How much protein is in common foods?
Roughly: 1 egg ≈ 6 g, 100 g chicken breast ≈ 31 g, 100 g Greek yogurt ≈ 10 g, 1 scoop whey ≈ 24 g.