How much protein is enough?
The official minimum for healthy adults is 0.8 grams per kilogram of body weight a day. That figure is set to prevent deficiency, not to get the best result from training, which is why the ranges below start higher for active people.
| Goal | Range | Why this range |
|---|---|---|
| General health | 0.8 to 1 | The recommended allowance is 0.8. The upper end suits people who want a little extra for fullness and ageing muscle. |
| Active lifestyle or endurance | 1.2 to 1.6 | Regular training raises protein turnover. Endurance and general fitness sit near the middle of published sports nutrition guidance. |
| Build muscle | 1.6 to 2.2 | A large pooled analysis found muscle gains from resistance training levelled off at about 1.6 g/kg, with an upper estimate of benefit near 2.2. |
| Lose fat and keep muscle | 1.6 to 2.4 | Higher protein helps keep muscle when calories are low. The top of the range is for lean people in a larger deficit. |
Adults over 65 are often advised to aim a little higher than the general figure, in the region of 1.0 to 1.2 g/kg, because muscle responds less efficiently to protein with age. The goal list does not include that option, so if it applies to you, use the general range as a floor and talk to your doctor or dietitian.
The formula
Range = body weight (kg) × grams per kg for your goal
Midpoint = (low end + high end) ÷ 2
Per meal = daily midpoint ÷ number of mealsIf you enter pounds, the calculator converts to kilograms first (1 kg = 2.205 lb).
Worked example
A woman weighing 68 kg who lifts weights three times a week and wants to build muscle (1.6 to 2.2 g/kg).
- Low end = 68 × 1.6 = 109 g
- High end = 68 × 2.2 = 150 g
- Midpoint = 129 g a day, or about 32 g across four meals
A day that reaches the low end could be three eggs (18 g), a pot of Greek yoghurt (16 g), 150 g of chicken (47 g), 200 g of cooked lentils (18 g), a glass of milk (8 g) and a handful of almonds (6 g). That adds up to about 113 g, inside her range.
Protein in common foods
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Beef, lean, cooked | 100 g | 26 to 30 g |
| Salmon, cooked | 100 g | 22 to 25 g |
| Tuna, canned in water, drained | 100 g | about 24 g |
| Eggs, large | 1 egg | about 6 g |
| Greek yoghurt, plain, low-fat | 170 g pot | 15 to 17 g |
| Cow’s milk | 250 ml | about 8 g |
| Lentils, cooked | 100 g | about 9 g |
| Chickpeas, cooked | 100 g | about 9 g |
| Tofu, firm | 100 g | 8 to 17 g, check the label |
| Peanut butter | 2 tablespoons | 7 to 8 g |
| Almonds | 30 g | about 6 g |
| Quinoa, cooked | 100 g | about 4 g |
Spreading it across the day
Most people do well with 20 to 40 grams of protein at each main meal, which is easy to reach with a palm-sized portion of meat, fish, tofu or beans, or a pot of yoghurt. The per-meal figures in your result are simply your daily midpoint divided by three or four. Total daily protein matters more than precise timing, so do not worry if your meals are uneven.
Plant proteins are digested a little less completely than animal proteins. If you eat no animal foods, aiming for the upper half of your range is a sensible precaution, and combining legumes, grains, soy and nuts over the day covers all the essential amino acids.
If you carry a lot of extra body fat, multiplying your full weight may overshoot. A practical alternative is to enter a weight near the top of the healthy range for your height, which you can find with the BMI calculator.
These results are general estimates for healthy adults, not medical advice. See the disclaimer for who should check with a professional first.