Protein Calculator: How Much Protein Do You Need?
Get your daily protein target in grams for your goal, split into meals, with real food examples so you know exactly what to eat.
How much protein do you need per day?
The official minimum (RDA) is 0.8 g of protein per kg of body weight, which prevents deficiency in inactive adults. If you exercise, want to lose fat or build muscle, research supports eating noticeably more.
| Goal | Grams per kg | Grams per lb | Example: 75 kg (165 lb) |
|---|---|---|---|
| General health | 0.8–1.0 | 0.36–0.45 | 60–75 g |
| Healthy ageing (65+) | 1.0–1.2 | 0.45–0.55 | 75–90 g |
| Endurance training | 1.2–1.6 | 0.55–0.73 | 90–120 g |
| Fat loss | 1.6–2.2 | 0.73–1.0 | 120–165 g |
| Muscle gain | 1.6–2.2 | 0.73–1.0 | 120–165 g |
Why protein matters for your goal
Keeps muscle
In a calorie deficit, high protein helps you lose fat instead of muscle.
Fills you up
Protein is the most filling macronutrient, so dieting feels easier.
Burns more
About 20–30% of protein calories are used just to digest it.
Builds strength
With strength training, enough protein lets your muscles grow.
How to spread protein across the day
Your body uses protein best when it is spread over several meals rather than eaten in one go. Around 25 to 40 g per meal works well for most adults.
3 eggs + 170 g Greek yogurt, or a protein oat bowl.
A chicken breast or a tuna salad with beans.
Fish or tofu with lentils, plus cottage cheese or a shake.
High-protein foods (per serving)
Animal sources
Plant sources
Values are typical figures and vary by brand and cooking method.
Protein calculator FAQs
How much protein do I need to lose weight?
Most research supports about 1.6 to 2.2 g per kg of body weight (0.7 to 1 g per lb) while in a calorie deficit. If you have a lot of weight to lose, base it on your goal weight instead.
Can you eat too much protein?
For healthy people, intakes up to about 2.2 g per kg are considered safe. People with kidney disease should follow their doctor’s advice, as they may need less.
Is 100 g of protein a day enough?
It is plenty for many people, especially women and lighter adults. A 75 kg (165 lb) person aiming to build muscle would usually do better with around 120 g or more.
Do I need protein shakes?
No. Shakes are just a convenient way to top up. You can hit your target with normal foods like meat, fish, eggs, dairy, tofu and beans.
Should I eat protein before or after a workout?
Total daily protein matters far more than timing. Having a protein-rich meal within a few hours either side of training is enough for most people.