How Much Protein Do You Need Per Day?
Protein recommendations vary significantly by goal. The minimum for general health (0.8g/kg) is far below what research supports for active individuals and those trying to change body composition.
| Goal | Protein Target | For 70kg Person | Evidence |
|---|---|---|---|
| General health (sedentary) | 0.8 g/kg | 56g/day | WHO minimum — prevents deficiency |
| General fitness (active) | 1.2–1.4 g/kg | 84–98g/day | ACSM position stand |
| Fat loss (preserve muscle) | 1.6–2.2 g/kg | 112–154g/day | Helms et al., 2014 |
| Muscle building | 1.6–2.2 g/kg | 112–154g/day | Morton et al., 2018 meta-analysis |
| Strength athletes | 2.0–2.4 g/kg | 140–168g/day | Antonio et al., 2016 |
| Endurance athletes | 1.4–1.7 g/kg | 98–119g/day | Burke et al., 2011 |
Quick calculation: Multiply your weight in kg by 1.6 for the most broadly applicable target. Our calorie calculator computes your protein target automatically alongside TDEE and full macro split.
Protein Targets by Body Weight
| Body Weight | 0.8g/kg (minimum) | 1.6g/kg (fitness) | 2.0g/kg (building) |
|---|---|---|---|
| 55 kg | 44g | 88g | 110g |
| 65 kg | 52g | 104g | 130g |
| 75 kg | 60g | 120g | 150g |
| 85 kg | 68g | 136g | 170g |
| 100 kg | 80g | 160g | 200g |
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Open Macro Calculator →Best High-Protein Foods — Protein per 100g
| Food | Protein per 100g | Calories per 100g | Protein Quality |
|---|---|---|---|
| Chicken breast (cooked) | 31g | 165 kcal | ⭐⭐⭐⭐⭐ Complete |
| Tuna (canned in water) | 29g | 116 kcal | ⭐⭐⭐⭐⭐ Complete |
| Whey protein powder | 80g | 400 kcal | ⭐⭐⭐⭐⭐ Complete |
| Eggs (whole) | 13g | 155 kcal | ⭐⭐⭐⭐⭐ Complete |
| Greek yogurt (0% fat) | 17g | 97 kcal | ⭐⭐⭐⭐ Complete |
| Lentils (cooked) | 9g | 116 kcal | ⭐⭐⭐ Incomplete |
| Tofu (firm) | 17g | 144 kcal | ⭐⭐⭐⭐ Complete |
| Cottage cheese | 11g | 98 kcal | ⭐⭐⭐⭐ Complete |
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Frequently Asked Questions
To maximise muscle protein synthesis, consume 1.6–2.2g of protein per kg of body weight daily. A meta-analysis of 49 studies (Morton et al., 2018) found that protein intakes above 1.62g/kg produced no additional muscle mass gains on average — though individual response varies. Spreading intake across 4–5 meals of 30–40g each maximises anabolic signalling.
For healthy individuals with normal kidney function, protein intakes up to 3.5g/kg body weight per day appear safe. The concern about protein damaging healthy kidneys is not supported by current evidence — though those with pre-existing kidney disease should consult a physician. The practical limit is usually digestive comfort and calorie budgeting rather than a safety threshold.
Plant proteins are generally lower in leucine (the primary amino acid triggering muscle protein synthesis) and some are incomplete proteins. However, by consuming higher amounts of plant protein (approximately 20–30% more) and combining sources to ensure complete amino acid profiles, plant-based athletes achieve similar muscle-building results. Soy protein and pea protein are the most effective plant-based options.
Spreading protein intake evenly across 4–5 meals (25–40g per meal) maximises muscle protein synthesis over 24 hours. While post-workout protein (within 2 hours) is important, total daily intake matters more than timing for most people. A pre-sleep protein meal (30–40g casein) has specific research support for overnight muscle repair and growth (Res et al., 2012).