How much protein do I need per day?

For general health, around 0.8–1.0 g of protein per kilogram of bodyweight per day. Active people, lifters and dieters benefit from more — roughly 1.2–2.4 g/kg depending on the goal. For an 80 kg (176 lb) person that's about 64 g for basic health up to 190 g when cutting on a high-protein plan.

How much protein to build muscle?

To build muscle, most evidence points to 1.6–2.2 g of protein per kilogram of bodyweight per day, spread across the day's meals. An 80 kg lifter would aim for roughly 128–176 g, with about 150 g a sensible daily target.

Is protein per kg or per lb of bodyweight?

The research bands are stated per kilogram. To use pounds, divide the per-kg figure by about 2.2 — so 1.6 g/kg is roughly 0.73 g per pound. This calculator converts your weight automatically when you switch units, so you can enter pounds or kilograms.

Can you eat too much protein?

For healthy people, intakes up to about 2 g/kg (and often higher) are considered safe, and very high intakes are not linked to kidney harm in those with normal kidney function. Going far beyond your target mainly just adds calories and crowds out other foods rather than building extra muscle.

Should I use total bodyweight or lean mass for protein?

Total bodyweight works well for most people and is what these g/kg bands assume. If you carry a lot of excess fat, basing the target on lean body mass (or a goal weight) avoids overestimating — see the Lean Body Mass Calculator.

Protein Intake Calculator

This protein intake calculator estimates how much protein to eat per day, in grams, from your bodyweight and goal — whether you're maintaining, building muscle or losing fat while keeping the muscle you have.

How it works

Protein needs scale with bodyweight, so targets are expressed as grams of protein per kilogram of bodyweight per day (g/kg). The calculator multiplies your weight by the range for your goal:

protein (g/day) = bodyweight (kg) × g/kg for your goal

Each goal has a sensible band rather than a single number. The low end keeps you covered; the high end suits harder training and calorie deficits, when extra protein helps preserve muscle and keeps you full. Enter pounds or kilograms — switching units converts your weight automatically.

Worked example

Take an 80 kg person who wants to build muscle. The muscle-gain band is 1.6–2.2 g/kg, so: 80 × 1.6 = 128 g at the low end and 80 × 2.2 = 176 g at the high end. That gives a daily range of 128–176 g, with a target around 152 g— the midpoint — to aim for across the day's meals.

Protein targets by goal

Grams per kilogram for each goal, with example daily grams for an 80 kg (176 lb) person:

Goal	g per kg	Example (80 kg)
General health	0.8–1	64–80 g
Active / general fitness	1.2–1.6	96–128 g
Build muscle	1.6–2.2	128–176 g
Lose fat (preserve muscle)	1.8–2.4	144–192 g
Endurance athlete	1.6–2	128–160 g

Bands reflect commonly cited sports-nutrition guidance; individual needs vary.

Frequently asked questions

How much protein do I need per day?: For general health, around 0.8–1.0 g of protein per kilogram of bodyweight per day. Active people, lifters and dieters benefit from more — roughly 1.2–2.4 g/kg depending on the goal. For an 80 kg (176 lb) person that's about 64 g for basic health up to 190 g when cutting on a high-protein plan.
How much protein to build muscle?: To build muscle, most evidence points to 1.6–2.2 g of protein per kilogram of bodyweight per day, spread across the day's meals. An 80 kg lifter would aim for roughly 128–176 g, with about 150 g a sensible daily target.
Is protein per kg or per lb of bodyweight?: The research bands are stated per kilogram. To use pounds, divide the per-kg figure by about 2.2 — so 1.6 g/kg is roughly 0.73 g per pound. This calculator converts your weight automatically when you switch units, so you can enter pounds or kilograms.
Can you eat too much protein?: For healthy people, intakes up to about 2 g/kg (and often higher) are considered safe, and very high intakes are not linked to kidney harm in those with normal kidney function. Going far beyond your target mainly just adds calories and crowds out other foods rather than building extra muscle.
Should I use total bodyweight or lean mass for protein?: Total bodyweight works well for most people and is what these g/kg bands assume. If you carry a lot of excess fat, basing the target on lean body mass (or a goal weight) avoids overestimating — see the Lean Body Mass Calculator.

Related calculators

Disclaimer. This is an estimate for general fitness and education, not medical or nutritional advice. Protein needs vary with training, age and health. People with kidney disease or other medical conditions should consult a doctor or dietitian before changing their protein intake.