How much protein per kg?
General guideline: 0.8 g/kg for maintenance, 1.2-1.6 g/kg for fat loss, 1.6-2.2 g/kg for muscle building.
Health
Protein Intake Calculator
Enter your weight and select your goal to get a recommended daily protein intake range.
Live calculator output
Enter your weight and goal to see the protein recommendation.
How it works
The calculator multiplies your body weight by a protein-per-kilogram factor based on your goal: maintenance: 0.8–1.2 g/kg, fat loss: 1.2–1.6 g/kg, muscle building: 1.6–2.2 g/kg.
Higher protein during fat loss helps preserve muscle mass in a calorie deficit. The muscle building range is based on sports nutrition research. The midpoint of each range is shown as the primary recommendation.
Practical example
A 75 kg person aiming to build muscle: Low = 75 × 1.6 = 120g, High = 75 × 2.2 = 165g, Midpoint = 143g/day.
That is about 4–5 chicken breasts worth of protein, or equivalent from a mix of meat, eggs, dairy, and legumes. Spreading intake across 4–5 meals of 30–40g each optimizes muscle protein synthesis.
Frequently asked questions
Can I eat too much protein?
For most healthy adults, high protein intake is safe. Those with kidney issues should consult a doctor.
Do I need a protein supplement?
Not necessarily. Many people meet their needs through whole foods like meat, eggs, dairy, and legumes.
What are good high-protein foods?
Chicken breast (31g/100g), eggs (6g each), Greek yogurt (10g/100g), lentils (9g/100g), tofu (8g/100g), and salmon (25g/100g) are all excellent sources.
Should I eat protein before or after a workout?
Both help. Total daily protein matters most. If you prefer timing, eat 20-40g of protein within 2 hours of your workout for optimal muscle recovery.
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