How much protein do I need a day?
It depends on your weight and your goal. Here are evidence-based targets and a simple way to reach them.
The numbers
| Situation | Protein per kg | Per lb |
|---|---|---|
| Minimum for adults (RDA) | 0.8 g | 0.36 g |
| Active, maintaining weight | 1.2–1.6 g | 0.55–0.7 g |
| Losing weight, keeping muscle | 1.6–2.2 g | 0.7–1 g |
| Building muscle | 1.6–2.2 g | 0.7–1 g |
The RDA of 0.8 g/kg is the amount needed to avoid deficiency, not the optimum for active people. A widely cited 2018 meta-analysis (Morton et al., British Journal of Sports Medicine) found that the benefit of protein for muscle gain with resistance training levelled off at around 1.6 g/kg a day, with 2.2 g/kg as a reasonable upper target.
Calculate yours
Multiply your body weight in kg by the number for your goal. For 75 kg and a goal of losing weight: 75 × 2.0 = 150 g a day. Or use the protein calculator.
If you have a lot of weight to lose, calculating from your goal weight instead of your current weight gives a more realistic number.
How to reach it
Spreading protein across meals, around 20–40 g each, is easier than cramming it into dinner. Typical servings:
| Food | Protein |
|---|---|
| Chicken breast, ½ breast | 27 g |
| Greek yogurt, 170 g pot | 17 g |
| Canned tuna, 1 can | 32 g |
| 2 large eggs | 13 g |
| Lentils, 1 cup cooked | 18 g |
| Firm tofu, ½ cup | 11 g |
Is high protein safe?
For healthy adults, intakes up to about 2.2 g/kg are considered safe. If you have kidney disease or another medical condition, follow your doctor's advice.
FAQ
Frequently asked questions
How much protein do I need to lose weight?
About 1.6–2.2 g per kg of body weight a day helps preserve muscle and keep you full in a calorie deficit.
How much protein do I need to build muscle?
About 1.6 g per kg a day for most people, up to 2.2 g/kg, combined with resistance training.
Can I eat too much protein?
Healthy people tolerate high intakes well. There's little extra benefit above about 2.2 g/kg.