Protein by goal
| Your goal | Grams per kg a day | Grams per lb a day | 150 lb (68 kg) | 200 lb (91 kg) |
|---|---|---|---|---|
| Minimum for most adults (RDA) | 0.8 | 0.36 | 54 g | 73 g |
| Active, keeping your weight | 1.2 to 1.6 | 0.55 to 0.73 | 82 to 109 g | 109 to 145 g |
| Building muscle | 1.6 to 2.2 | 0.73 to 1.0 | 109 to 150 g | 145 to 200 g |
| Losing fat while keeping muscle | 1.6 to 2.2 | 0.73 to 1.0 | 109 to 150 g | 145 to 200 g |
If you have a lot of weight to lose, base the number on your goal weight. Per-kilogram targets worked out from a high current weight can come out higher than you need and hard to eat.
Where these numbers come from
The minimum (0.8 g per kg). The Recommended Dietary Allowance (RDA) set by the National Academies is 0.8 g of protein per kg of body weight per day for adults. It was set to prevent deficiency, so treat it as a minimum. People who train usually need more. The newest US Dietary Guidelines (2025–2030) go further and set a protein goal of 1.2 to 1.6 g per kg a day.
Active people (1.2 to 2.2 g per kg). The International Society of Sports Nutrition concludes that 1.4 to 2.0 g per kg per day is enough for most people who exercise. A 2018 meta-analysis of 49 trials found that muscle gains from extra protein in people doing strength training leveled off at about 1.6 g per kg per day, and its authors suggest about 2.2 g per kg for people who want to make sure they reach the plateau.
During fat loss. When you eat less than you burn, your body is more likely to use muscle for energy. Higher protein, together with strength training, helps you keep it, which is why the fat-loss range starts at 1.6 g per kg. The ISSN notes that lean, resistance-trained people in a deficit may benefit from even more, 2.3 to 3.1 g per kg.
Worked examples
Example 1: staying active, in pounds
You weigh 150 lb (68 kg), walk most days and lift twice a week, and you want to keep your weight.
- Low end: 68 kg × 1.2 = 82 g
- High end: 68 kg × 1.6 = 109 g
- Over 3 meals: about 27 to 36 g per meal
Example 2: losing fat with a goal weight, in pounds
You weigh 220 lb (99.8 kg) and want to get to 180 lb (81.6 kg) while keeping muscle.
- Using your current weight, 1.6 to 2.2 g per kg would give 160 to 220 g a day. That's a lot of food to fit into a calorie deficit.
- Using your goal weight instead: 81.6 kg × 1.6 = 131 g to 81.6 kg × 2.2 = 180 g a day.
- Over 4 meals: about 33 to 45 g per meal
Example 3: building muscle, in kilograms
You weigh 60 kg and do strength training 3 times a week.
- Low end: 60 × 1.6 = 96 g
- High end: 60 × 2.2 = 132 g
- Over 4 meals: about 24 to 33 g per meal
How much protein is in common foods?
These figures are from USDA FoodData Central, per 100 g (3.5 oz).
| Food (per 100 g) | Protein | Calories |
|---|---|---|
| Chicken breast, roasted, meat only | 31 g | 165 kcal |
| Salmon, Atlantic, farmed, raw | 20 g | 208 kcal |
| Tofu, firm (calcium sulfate) | 17 g | 144 kcal |
| Whole egg, raw (about 2 large eggs) | 13 g | 143 kcal |
| Greek yogurt, plain, low-fat | 10 g | 73 kcal |
| Lentils, boiled | 9 g | 116 kcal |
So 109 g of protein could look like a 150 g chicken breast (47 g), a 200 g pot of Greek yogurt (20 g), 2 eggs (13 g), a cup of cooked lentils (about 18 g) and smaller amounts from bread, grains and dairy through the day.
Tips for hitting your target
- Put protein in every meal. Breakfast is where most people come up short.
- Start low and build. Moving from 60 g to 100 g a day is a big change. Add 15 to 20 g a week.
- Check, don't guess. Most people overestimate how much protein they eat. Logging a few typical days shows where you are.
In CaloriePix, each meal you log shows its protein, carbs and fat, with a running total against your daily protein target. You can snap a photo, scan a nutrition label, describe the meal or say it, and edit any item before you save.
When to ask a professional
Talk to your doctor or a registered dietitian before raising protein if you have kidney disease or reduced kidney function, are pregnant or breastfeeding, or have a condition that affects how you digest food. If you take a GLP-1 medication, ask your clinician how much protein you should aim for.
FAQ
How much protein do I need per day to lose weight?
A common range is 1.6 to 2.2 g per kg (0.73 to 1.0 g per lb) of body weight, together with strength training. If you have a lot to lose, use your goal weight. For a 180 lb goal, that's about 131 to 180 g a day.
How much protein per day to build muscle?
Most people who lift get the benefit from about 1.6 g per kg (0.73 g per lb), and some go up to 2.2 g per kg (1.0 g per lb). Consistent training matters more than going above that range.
How much protein does a woman need per day?
The same rules apply: at least 0.8 g per kg, and 1.2 to 2.2 g per kg if you're active, building muscle or losing fat. A 140 lb (63.5 kg) active woman would aim for about 76 to 102 g a day at 1.2 to 1.6 g per kg.
Is it protein per kg of body weight or lean body mass?
Most recommendations, including the RDA and the sports nutrition ranges above, are per kg of total body weight. If you have a high body fat percentage, using your goal weight gets you close to a lean-mass-based number without needing a body fat test.
Can you eat too much protein?
For healthy, active adults, the ranges on this page are the ones sports nutrition position stands recommend, and they stay within the 10 to 35% of calories the National Academies set for protein. If you have kidney disease or reduced kidney function, high protein can be harmful, so check with your doctor first.
How much protein should I eat per meal?
The ISSN's general recommendation is about 0.25 g per kg of body weight per meal, or 20 to 40 g, spread evenly every 3 to 4 hours. For a 150 lb (68 kg) person that's about 17 g at the low end, so most people aim for 20 to 40 g per meal.
Sources
- Institute of Medicine (National Academies). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005. doi:10.17226/10490. Summary table (RDA based on 0.8 g/kg/day for adults): National Academies (PDF)
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. January 2026. Protein goal: 1.2–1.6 g per kg of body weight per day.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
- Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism. 2014;24(2):127–138. doi:10.1123/ijsnem.2013-0054
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy): chicken breast, roasted (171477), salmon, Atlantic, farmed, raw (175167), tofu, firm (172475), egg, whole, raw (171287), Greek yogurt, plain, low-fat (170903), lentils, boiled (172421)
Snap a meal and see the protein in each item, with a running total against your daily target.
