How much protein do I need?
- Enter your body weight in kilograms or pounds.
- Choose the goal that best fits you, from the basic minimum to building muscle or losing fat.
- Read your daily protein range, the amount per meal, and how many servings of common foods it takes.
Where the numbers come from
The Recommended Dietary Allowance of 0.8 g of protein per kilogram of body weight is the minimum to avoid deficiency in sedentary adults, not an optimum. Research on active people supports more. Position stands from the International Society of Sports Nutrition suggest 1.4–2.0 g/kg for people who exercise, and meta-analyses find muscle gain from strength training levels off at around 1.6 g/kg, with 2.2 g/kg as a generous upper target. During a calorie deficit, higher intakes of about 1.8–2.4 g/kg help keep muscle. Older adults benefit from 1.0–1.2 g/kg to slow age-related muscle loss.
Spreading protein across the day, with roughly 20–40 g per meal, appears to help muscle repair more than eating most of it at dinner. Whole foods such as meat, fish, eggs, dairy, legumes, tofu and tempeh cover most needs; protein powder is simply a convenient extra. For healthy people, high-protein diets have not been shown to damage the kidneys.
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Can I eat too much protein?
For healthy adults, intakes up to about 2.5 g/kg appear safe. People with kidney disease need medical guidance.
Should I use my current or goal weight?
If you carry a lot of excess fat, use your goal weight or lean body mass to avoid an inflated target.
Do vegetarians get enough protein?
Yes, with planning. Combine legumes, soy, dairy, eggs, nuts and whole grains throughout the day.