How much protein do you need? Chart
| Situation | g/kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| No regular exercise | 0.8-1 g | 48-60 g | 56-70 g | 64-80 g |
| Training, maintaining | 1.4-1.6 g | 84-96 g | 98-112 g | 112-128 g |
| Building muscle | 1.6-2.2 g | 96-132 g | 112-154 g | 128-176 g |
| Losing fat while training | 1.8-2.4 g | 108-144 g | 126-168 g | 144-192 g |
The sedentary value is the EFSA reference intake for adults (0.83 g/kg); the rest follow the 2017 ISSN position stand. Over 65, 1.0-1.2 g/kg is recommended even without training (PROT-AGE). At a high body weight the calculator uses the weight at BMI 27, because protein needs follow muscle, not fat.
Protein for women losing weight
Women need the same protein per kilogram as men. A 65 kg woman losing fat while strength training needs about 115-155 g a day. If that feels like a lot, start at 1.6 g/kg (about 105 g), which already does most of the work of protecting muscle, and build up. Protein will not make you bulky: training builds muscle, protein supplies the material and keeps you fuller while dieting.
How to spread it over the day
The ISSN suggests 20-40 g per meal (about 0.25-0.4 g per kg), every 3-4 hours. With four meals, a 130 g target is about 33 g each: a chicken rice bowl, a Greek yogurt breakfast or a protein shake all land there.
Where the protein comes from
| Portion | Protein | kcal |
|---|---|---|
| 150 g chicken breast (raw) | 34 g | 180 kcal |
| 1 can of tuna, drained (120 g) | 31 g | 139 kcal |
| 3 eggs (150 g) | 19 g | 215 kcal |
| 250 g fat-free Greek yogurt | 26 g | 148 kcal |
| 200 g cottage cheese | 22 g | 168 kcal |
| 200 g cooked lentils | 18 g | 232 kcal |
| 150 g firm tofu | 26 g | 216 kcal |
| 30 g whey protein (1 scoop) | 23 g | 114 kcal |
Full list per 100 g and per 100 kcal: high-protein foods. If food alone falls short, protein powder is a convenient top-up, not a requirement.
Can you eat too much protein?
In healthy adults, the ISSN found no harmful effects even above 2.2 g/kg a day in the short and medium term. If you have kidney disease, agree your protein intake with your doctor or dietitian.
Frequently asked questions
How much protein do I need a day?
Without exercise 0.8-1.0 g per kg of body weight, with regular training 1.4-2.0 g, for muscle gain 1.6-2.2 g and while losing fat with training 1.8-2.4 g. For a 70 kg person who trains that is about 100-150 g a day.
How much protein should a woman eat to lose weight?
The same per kilogram as men: about 1.8-2.4 g with strength training. For a 65 kg woman that is 115-155 g a day; 1.6 g/kg is a fine place to start.
How much protein can the body use in one meal?
There is no hard cap. 20-40 g per meal serves muscle building well, and more is not wasted, just used for other things. Spreading the day’s protein over 3-5 meals works best.
Do I need protein powder?
No. If food covers your target you don’t need it; if not, one or two scoops fill the gap. See the protein powder guide.
Is a high-protein diet bad for your kidneys?
Studies in adults with healthy kidneys have not shown harm. If you have kidney disease, agree your intake with your doctor.
Sources
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20
- Morton RW 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. Br J Sports Med 2018;52:376-84
- EFSA: Scientific opinion on dietary reference values for protein (2012)
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc 2013;14:542-59