TrainersBookProtein calculator
How much protein do you need in a day? Enter your weight and how you train to see a common range.
The ranges behind the numbers
| You | Grams per kg of body weight per day |
|---|---|
| Do not train | 0.8–1.0. The general recommendation for adults is around 0.8. |
| Train a few times a week | 1.2–1.6 |
| Strength train 3+ times a week | 1.6–2.2. Many sports nutrition reviews land in this range for people who want to build muscle. |
In pounds: 1.6 g/kg is about 0.73 g per pound of body weight.
Spread it over the day
Most people find it easier to reach their target with a decent portion of protein at each meal, rather than one big serving at dinner. Three to four meals with 25–40 grams each covers most ranges above.
Easy protein sources
- Animal: chicken, fish, eggs, Greek yoghurt, cottage cheese, quark, lean meat.
- Plant: lentils, beans, tofu, tempeh, edamame, seitan.
- Quick: a protein shake is food, not magic. Use it when it is practical.
When to be careful
This is an estimate for healthy adults who train. If you have a medical condition, are pregnant or have a history of eating problems, talk to a healthcare professional before changing how you eat.
Hit the number
Log for a week and see where you land. A macro tracker adds it up for you. For the full picture, use the calorie calculator.
Common questions
How much protein do I need to build muscle?
Many reviews land around 1.6 g per kg of body weight per day, with some benefit up to about 2.2 g/kg. Training, total food intake and sleep matter just as much.
Can I eat too much protein?
For healthy adults, intakes in the ranges above are common. If you have kidney problems or another medical condition, ask a healthcare professional first.
Should I use my current weight or my goal weight?
Current weight works for most people. If you carry a lot of body fat, using a goal or height-based weight gives a more realistic number.
Does protein timing matter?
Total protein over the day matters most. Spreading it over three to four meals makes it easier to reach.