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Protein calculator
Your daily protein target and how much to eat per meal, from your weight and goal.
Range 130–175 g a day (1.6–2.2 g per kg) to build muscle
How much protein you need, by goal
- Build muscle: 1.6 to 2.2 g per kg a day. A 2018 meta-analysis of 49 studies found the benefit of extra protein for muscle growth levelled off at about 1.6 g/kg, with an upper range of about 2.2 g/kg.
- Lose fat while keeping muscle: about 1.8 to 2.7 g per kg. In a calorie deficit, higher intakes help protect muscle. A review of lean, trained athletes recommended 2.3 to 3.1 g per kg of lean mass, which works out to roughly this range of total body weight for most people.
- Maintain and perform: 1.4 to 2.0 g per kg. The range the International Society of Sports Nutrition recommends for most people who exercise, including endurance athletes.
The general guideline for sedentary adults is 0.8 g per kg, which is a minimum to avoid deficiency, not a target for people who train.
Daily protein by body weight
| Body weight | Build muscle | Lose fat | Maintain |
|---|---|---|---|
| 50 kg (110 lb) | 80–110 g | 90–135 g | 70–100 g |
| 60 kg (132 lb) | 95–130 g | 110–160 g | 85–120 g |
| 70 kg (154 lb) | 110–155 g | 125–190 g | 100–140 g |
| 80 kg (176 lb) | 130–175 g | 145–215 g | 110–160 g |
| 90 kg (198 lb) | 145–200 g | 160–245 g | 125–180 g |
| 100 kg (220 lb) | 160–220 g | 180–270 g | 140–200 g |
| 110 kg (243 lb) | 175–240 g | 200–295 g | 155–220 g |
How to spread it out
Muscle building responds best to protein spread across the day. A practical target is about 0.4 g per kg at each of four meals, which is roughly 25 to 40 g a meal for most people. Lean meat, fish, eggs, dairy, tofu and protein powder all make it easier to hit.
Hit your protein without the maths
Elevus sets calorie and macro targets from your body, your goal and your training days. Log meals by photo, barcode, nutrition label or voice and see your protein for the day.
Download on theApp StoreFAQ
How much protein do I need a day to build muscle?
About 1.6 to 2.2 g per kg of body weight (0.7 to 1 g per lb). For an 80 kg person, that's roughly 130 to 175 g a day.
How much protein do I need to lose weight?
More than when maintaining: about 1.8 to 2.7 g per kg of body weight while in a calorie deficit, which helps keep muscle while you lose fat.
How much protein can you absorb in one meal?
Your body absorbs all of it, but muscle building per meal tops out at around 0.4 g per kg. That's why spreading protein over four meals works better than one or two large ones.
Is too much protein bad for you?
For healthy adults, intakes in these ranges are considered safe. If you have kidney disease or another medical condition, ask your doctor before increasing protein.
References
- 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.
- 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.
- 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.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15:10.
General nutrition information, not medical advice.