How Much Protein Do You Need a Day?
Published 10/8/2025 · 2 min read · Health calculators
For general health, aim for about 0.8 grams of protein per kilogram of body weight a day — roughly 56 g for a 70 kg person. Active people, and those building or preserving muscle, do better at 1.2 to 2.2 g/kg. Spread it across meals, since the body uses protein best in regular doses of about 20–40 g.
Protein needs depend on your weight and activity, not a single number. Here's the baseline, how much more active people need, and how to spread it.
The baseline
Official guidelines put the minimum at around 0.8 grams of protein per kilogram of body weight for a sedentary adult — enough to avoid deficiency, not necessarily to thrive. For someone weighing 70 kg that is about 56 grams a day. Think of it as a floor: the amount you should not drop below, rather than an ideal target.
More if you're active
Training changes the picture. People who lift, run or play sport, and anyone dieting who wants to hold on to muscle, generally do better at 1.2 to 2.2 grams per kilogram. The higher end suits hard training and fat-loss phases, where extra protein blunts hunger and protects lean mass. Above roughly 2.2 g/kg, more brings little further benefit for most people.
Spread it through the day
Total daily protein matters most, but timing helps at the edges. The body uses protein most efficiently in doses of roughly 20 to 40 grams, so several protein-containing meals beat one big hit. Aim to include a solid source at each main meal rather than saving it all for dinner.
Good sources
Meat, fish, eggs and dairy are complete proteins, carrying all the essential amino acids in one food. Plant sources — beans, lentils, tofu, nuts, grains — work just as well when varied, since combining them (say beans with rice) covers the full set. Powders like whey or pea protein are a convenient top-up, not a requirement.
Worked with our own calculator
Protein intake calculator
Given
- Weight (kg)
- 63
- Activity
- Sedentary
Result
- Daily protein (g)
- 50
These figures are produced by the calculator below, not typed in by hand — they are recomputed whenever the tool changes.
Run it on your own figures →Frequently asked questions
- Can you eat too much protein?
- For healthy people, high protein intake is generally considered safe. Those with kidney disease should follow medical advice on how much to eat.
- How much protein to build muscle?
- Often around 1.6 to 2.2 grams per kilogram of body weight, combined with regular resistance training.
- Is plant protein as good as animal protein?
- Yes, when varied. Combining sources like beans and grains provides all the essential amino acids a complete protein has.
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This is general information, not medical or dietary advice. Protein needs vary, and people with kidney conditions or during pregnancy should follow professional guidance — talk to a doctor or registered dietitian.
Sources
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