Protein calculator
How much protein do you need a day? Enter your weight and goal.
How much protein?
The minimum recommended intake for adults is 0.8 g per kg of body weight. People who train, or who are losing weight and want to keep muscle, usually do better with more. Research on muscle growth points to about 1.6 g/kg for most people, with up to 2.2 g/kg as a reasonable upper target.
| Goal | Protein per kg | 70 kg person | 90 kg person |
|---|---|---|---|
| Lose weight | 2.0 g | 140 g | 180 g |
| Maintain | 1.6 g | 112 g | 144 g |
| Gain weight | 1.8 g | 126 g | 162 g |
| Build muscle | 2.2 g | 154 g | 198 g |
If you have kidney disease or another medical condition, ask your doctor before increasing protein.
Find high-protein foods in the calorie database, and read how much protein you need.
FAQ
Frequently asked questions
How much protein do I need to build muscle?
About 1.6–2.2 g per kg of body weight a day, spread over meals.
Is too much protein bad?
For healthy people, intakes up to about 2.2 g/kg are considered safe. People with kidney disease should follow their doctor's advice.
How much protein per meal?
Around 20–40 g per meal works well for most people.