Most active adults need 1.6–2.2 grams of protein per kilogram of bodyweight per day (about 0.7–1.0 g per pound). For a 70 kg person that's roughly 112–154 g/day. Use the lower end for general health, and the higher end when building muscle or losing fat — where extra protein protects lean mass and controls hunger.
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Grams per day and per meal, based on your weight and goal — free, no signup.
Why protein is the macro that matters most
Of the three macronutrients, protein is the one to get right first. It does three things carbs and fat can't: it preserves and builds muscle, it's the most filling macro per calorie (so it controls appetite in a deficit), and it has the highest thermic effect — your body burns 20–30% of protein's calories just digesting it. Hit your protein target and the rest of your diet becomes far more forgiving.
Your daily protein target by goal
The research-backed ranges, expressed per kilogram of bodyweight:
| Goal | Protein (g/kg/day) | Protein (g/lb/day) |
|---|---|---|
| General health, sedentary | 1.2–1.6 | 0.55–0.7 |
| Maintenance / recreational training | 1.6–1.8 | 0.7–0.8 |
| Building muscle (surplus) | 1.8–2.2 | 0.8–1.0 |
| Losing fat (deficit, protect muscle) | 2.0–2.4 | 0.9–1.1 |
Note the pattern: you actually want more protein when cutting than when bulking. In a calorie deficit, higher protein is what stops your body from breaking down muscle for fuel. The Protein Calculator applies these exact ranges to your weight and goal automatically.
Turning g/kg into actual grams
The calculation
Per meal: how to spread it out
Your body uses protein best when it's spread across the day rather than crammed into one meal. Aim for 3–4 meals of 0.4 g/kg each — roughly 25–45 g of protein per meal for most people. Hitting a high daily total is what matters most, but even distribution helps with muscle protein synthesis and keeps you full between meals.
How much protein is in common foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 100 g | ~31 g |
| Greek yoghurt (plain) | 170 g | ~17 g |
| Eggs | 2 large | ~12 g |
| Lentils (cooked) | 1 cup | ~18 g |
| Tofu (firm) | 100 g | ~12 g |
| Whey protein | 1 scoop | ~24 g |
The fastest way to know you're actually hitting your number is to log it. Set the target from the calculator as your daily goal and let an app tally protein as you eat — most people are surprised how short they fall before they start tracking.
Never miss your protein target again
NutriBalance shows your remaining protein, carbs, and fat in real time as you log meals — by barcode, AI food photo, or search — with the running total right on your home-screen widget. 14-day free trial, no card required.
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Most active adults need 1.6–2.2 g of protein per kg of bodyweight per day (about 0.7–1.0 g per pound). For a 70 kg person that's roughly 112–154 g/day. Calculate your exact target with the free Protein Calculator.
For a sedentary adult under about 60 kg, 100 g may be enough. But for most people who train or weigh more, it falls short of the 1.6–2.2 g/kg range — a 75 kg person building muscle needs roughly 120–165 g/day. Calculate your specific target rather than relying on a round number.
For healthy people, intakes up to around 3 g/kg are considered safe, and there's no good evidence high protein harms healthy kidneys. The practical limit is that protein beyond ~2.2 g/kg offers little extra benefit and displaces carbs and fats you may want for energy. People with kidney disease should follow medical advice.
If you carry a lot of excess fat, base protein on your goal weight or lean body mass to avoid an inflated number. For most people, current bodyweight works fine. The Protein Calculator lets you adjust for this.