How much protein do you need?
Calculate your daily protein intake based on body weight, activity level, and goal. Based on ISSN and ACSM guidelines. Results in g/day, g/meal, and food equivalents.
Daily protein intake
Based on body weight, activity level, and goal.
Body Weight
Activity Level
Goal
Meals per day
Your Daily Protein Target
Recommended range
Moderately Active · Maintain Weight
84–105 g/day
Per kg body weight
1–1.5
g/kg
Per meal (4x)
21–26
g/meal
Calories from protein
336–420
kcal/day
Servings needed to hit ~95g
Chicken breast (100g)
×3.1
Eggs (1 large)
×15.8
Greek yogurt (200g)
×4.8
Tuna (100g)
×3.2
Lentils (100g cooked)
×10.6
Whey protein (1 scoop)
×3.8
Paneer (100g)
×5.3
Tofu (100g)
×11.9
Estimates based on ISSN and ACSM guidelines. Individual needs vary — consult a registered dietitian for personalised advice.
Quick reference
Protein by activity level
Key facts
- →1g of protein provides 4 kcal of energy
- →Spread intake across 3–5 meals for best results
- →20–40g per meal maximises muscle protein synthesis
- →Post-workout protein within 2 hours aids recovery
- →Older adults (65+) benefit from higher intakes (1.0–1.2 g/kg)
Based on
ISSN (International Society of Sports Nutrition) position stand on protein and exercise, ACSM (American College of Sports Medicine) guidelines, and WHO/FAO Dietary Reference Intakes.
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What is Protein and Why Does It Matter?
Protein is one of the three macronutrients — alongside carbohydrates and fats — and is essential for virtually every function in the human body. It is made up of amino acids, which serve as the building blocks for muscle tissue, enzymes, hormones, antibodies, and structural components such as skin, hair, and nails. Unlike carbohydrates and fats, the body has no dedicated storage system for protein, which is why consistent daily intake is important.
Protein plays a particularly important role in muscle protein synthesis — the process by which the body repairs and builds new muscle fibres after exercise. It also contributes to satiety, helping you feel fuller for longer, which can support fat loss goals. Adequate protein intake is associated with better body composition, improved recovery from exercise, and preservation of lean muscle mass during ageing.
How Much Protein Do You Need?
Protein requirements vary significantly based on body weight, activity level, age, and goal. The table below summarises recommendations from major health and sports science organisations.
| Population / Goal | Protein (g/kg body weight) | Source |
|---|---|---|
| Sedentary adults (minimum) | 0.8 | WHO / DRI |
| Lightly active adults | 1.0 – 1.2 | ACSM |
| Moderately active / recreational | 1.2 – 1.5 | ACSM / ISSN |
| Endurance athletes | 1.4 – 1.7 | ISSN |
| Strength / power athletes | 1.6 – 2.2 | ISSN |
| Fat loss (calorie deficit) | 1.2 – 1.6 | ISSN |
| Muscle gain (calorie surplus) | 1.6 – 2.2 | ISSN |
| Older adults (65+) | 1.0 – 1.2 | ESPEN |
DRI = Dietary Reference Intakes · ACSM = American College of Sports Medicine · ISSN = International Society of Sports Nutrition · ESPEN = European Society for Clinical Nutrition
Protein Intake by Goal
Maintaining Weight
For weight maintenance with moderate activity, 1.2–1.5 g/kg is sufficient to preserve muscle mass and support general health. The minimum RDA of 0.8 g/kg is adequate for sedentary individuals but may not be optimal for long-term muscle preservation.
Losing Fat
During a calorie deficit, higher protein intake (1.2–1.6 g/kg) helps preserve lean muscle mass. Protein also increases satiety, making it easier to maintain a deficit. Some research supports intakes up to 2.4 g/kg during aggressive cutting phases for trained individuals.
Building Muscle
For muscle hypertrophy, the ISSN recommends 1.6–2.2 g/kg per day. Consuming protein above 2.2 g/kg shows diminishing returns for most people. Distributing intake evenly across 3–5 meals maximises muscle protein synthesis throughout the day.
Athletic Performance
Elite athletes and those training twice daily may benefit from 1.8–2.2 g/kg or higher. Protein timing around training sessions — particularly within 2 hours post-workout — can enhance recovery and adaptation.
Protein Timing and Distribution
Research suggests that spreading protein intake evenly across meals is more effective for muscle protein synthesis than consuming most protein in one or two meals. A practical target is 20–40 g of high-quality protein per meal, consumed 3–5 times per day.
Pre-workout
A protein-containing meal 1–2 hours before training can support performance and reduce muscle breakdown.
Post-workout
Consuming 20–40g of protein within 2 hours after training maximises muscle protein synthesis.
Before bed
Casein protein (e.g. cottage cheese) before sleep can support overnight muscle recovery and synthesis.
High-Protein Food Sources
Complete proteins contain all nine essential amino acids and are found primarily in animal products. Plant proteins can also meet requirements when varied sources are combined throughout the day.
Animal Sources
Plant Sources
Is Too Much Protein Harmful?
For healthy adults with normal kidney function, high protein intakes (up to 2.2–3.0 g/kg) have not been shown to cause harm in research studies. The concern that high protein damages kidneys applies primarily to individuals with pre-existing kidney disease, not healthy people.
However, very high protein intakes can displace other important nutrients if total calorie intake is not managed. Protein also provides 4 kcal per gram, so excessive intake can contribute to a calorie surplus. Staying within the recommended range for your activity level and goal is the most practical approach for most people.
References
- Stokes T, et al. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180.
- Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14, 20.
- Phillips SM, Van Loon LJC. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38.
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
- Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376–384.