How many grams of protein do I need a day?

Between 1.6 and 2.2 grams for every kilogram you weigh, if you are doing resistance training. A 70kg person needs roughly 112 to 154 grams a day. If you are not training, general health guidance is far lower, at around 0.75 grams per kilogram.

Is this protein calculator accurate?

It applies a well-established range to your bodyweight, so it is as accurate as that range is. It cannot account for medical conditions, pregnancy or a very high body-fat percentage, so treat it as a sensible starting point rather than a personal prescription.

Should I calculate protein from my current weight or my goal weight?

Use your current bodyweight if it is reasonably close to where you want to be. If you are carrying a lot of body fat, using a weight nearer your goal keeps the target realistic, because fat tissue does not need feeding with protein.

How much protein per pound of bodyweight should I eat?

The same range in imperial terms is roughly 0.7 to 1 gram of protein per pound of bodyweight. A 165lb person would aim for about 115 to 165 grams a day, which matches the 75kg row in the table above.

Can I eat too much protein?

For healthy adults, intakes above the range are not generally harmful, but they do not build extra muscle either. The practical downside is that very high protein intakes crowd out the carbohydrates and fats that fuel your training.

Protein calculator: your daily target in grams

Last updated 11 August 20265 min read

In short

Most healthy adults doing resistance training need between 1.6 and 2.2 grams of protein per kilogram of bodyweight a day. For a 70kg person that is about 112 to 154 grams a day, or roughly 28 to 39 grams across four meals. Newer lifters and anyone eating in a calorie surplus can sit near the bottom of that range without losing anything.

1.6 to 2.2 grams per kilogram of bodyweight a day
Split across three or four meals of 25 to 40 grams
Start near the bottom of the range if you are new to training
Everyday food covers it; shakes are only convenience

Protein targets are usually written as grams per kilogram of bodyweight, which is not much use when you are stood in a supermarket. This turns the range into a number of grams for your bodyweight, and then into a rough amount per meal.

Work out your protein target

Enter your bodyweight and how many times a day you eat. The result is a range rather than a single number, because the research it comes from found benefits anywhere across that band rather than at one exact figure.

Work out your daily protein target

Your bodyweight

Measured in

Meals a day

120g to 165g of protein a day

That is roughly 30g to 41g per meal across 4 meals. If you are new to training, start near the lower figure; if you have been lifting consistently for a while, work towards the higher one.

Based on the widely used 1.6 to 2.2g per kilogram of bodyweight range for people doing resistance training. It is a general estimate for healthy adults, not personal or medical advice. Nothing you type here is saved or sent anywhere.

Where these numbers come from

The 1.6 to 2.2 grams per kilogram range is the one most commonly used for people training for muscle growth. Below roughly 1.6, muscle gain tends to be slower than it needs to be. Above roughly 2.2, the extra protein is generally used for energy rather than building more muscle.

Daily protein in grams, by bodyweight
Bodyweight	Lower target	Higher target	Per meal (4 meals)
55kg / 121lb	88g	121g	22-30g
65kg / 143lb	104g	143g	26-36g
75kg / 165lb	120g	165g	30-41g
85kg / 187lb	136g	187g	34-47g
95kg / 209lb	152g	209g	38-52g

What that looks like on a plate

A target in grams only helps if you can picture it as food. These are the portions most people end up leaning on, because they are cheap, quick and easy to repeat.

150g cooked chicken breast: about 46g
Two medium eggs: about 13g
170g pot of Greek yoghurt: about 17g
Tin of tuna: about 25g
200g cooked lentils: about 18g
One scoop of whey powder: about 22g

When to sit higher or lower in the range

1. New to lifting
Start near 1.6g per kilogram. Early progress comes mostly from training and eating enough overall.
2. Training hard, three or more sessions a week
Work towards 1.8 to 2.0g per kilogram as your sessions get heavier.
3. Eating at or below maintenance
Sit nearer 2.2g per kilogram, which helps protect muscle when calories are tight.
4. Carrying a lot of body fat
Base the sum on a bodyweight closer to your target weight, or the number can come out unrealistically high.

Close enough is fine

Landing within 10 to 15 grams of your target most days is enough. Chasing an exact figure every single day adds stress and changes very little.

For the full explanation behind the number, read protein target.

If you are short of the target, see protein shake guide.

Common questions

How many grams of protein do I need a day?: Between 1.6 and 2.2 grams for every kilogram you weigh, if you are doing resistance training. A 70kg person needs roughly 112 to 154 grams a day. If you are not training, general health guidance is far lower, at around 0.75 grams per kilogram.
Is this protein calculator accurate?: It applies a well-established range to your bodyweight, so it is as accurate as that range is. It cannot account for medical conditions, pregnancy or a very high body-fat percentage, so treat it as a sensible starting point rather than a personal prescription.
Should I calculate protein from my current weight or my goal weight?: Use your current bodyweight if it is reasonably close to where you want to be. If you are carrying a lot of body fat, using a weight nearer your goal keeps the target realistic, because fat tissue does not need feeding with protein.
How much protein per pound of bodyweight should I eat?: The same range in imperial terms is roughly 0.7 to 1 gram of protein per pound of bodyweight. A 165lb person would aim for about 115 to 165 grams a day, which matches the 75kg row in the table above.
Can I eat too much protein?: For healthy adults, intakes above the range are not generally harmful, but they do not build extra muscle either. The practical downside is that very high protein intakes crowd out the carbohydrates and fats that fuel your training.