How much protein do you need?
The Recommended Dietary Allowance is 0.8 grams per kilogram of body weight (about 0.36 g per pound), the minimum to avoid deficiency for most adults. Active people benefit from more: the International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg for people who exercise.
Example: a 165 lb (74.8 kg) person needs at least 60 g a day. Exercising regularly at 1.6 g/kg, the target is about 120 g, or 40 g at each of three meals.
Getting it in
- Spread it out: 20 to 40 g per meal supports muscle better than one large serving.
- Good sources: chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils and beans.
- Very high protein is generally safe for healthy people, but anyone with kidney disease should follow their doctor's guidance.
Plan carbs and fat too with the macro calculator.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6 to 2.2 g per kg of body weight a day (0.7 to 1 g per pound), combined with strength training.
Is 1 gram of protein per pound too much?
It's at the high end, about 2.2 g/kg, but safe for healthy adults and often used by lifters. Most people get the benefits at 0.7 g per pound.
Do I need more protein as I age?
Many experts suggest 1.0 to 1.2 g/kg for adults over 65 to help preserve muscle, above the 0.8 g/kg RDA.
Was this calculator helpful?