The short version: most people need somewhere between 1.2 and 2.0 grams of protein per kilogram of body weight per day, depending on how active they are and what they are training for. The official minimum to avoid deficiency is lower, around 0.8 g/kg, but that is a floor for a sedentary adult, not an optimal target if you exercise or want to build muscle.
Pick the row that matches what you are trying to do. Multiply the figure by your body weight in kilograms.
| Goal | Protein per day |
|---|---|
| Sedentary, general health | 0.8–1.0 g/kg |
| Active / general fitness | 1.2–1.6 g/kg |
| Building muscle | 1.6–2.2 g/kg |
| Losing fat, keeping muscle | 1.6–2.4 g/kg |
Say you weigh 70 kg and you are lifting weights to build muscle. Using 1.8 g/kg:
70 kg × 1.8 g/kg = about 126 g of protein per day.
Spread across the day, that is roughly four meals of 30 g each: for example a few eggs at breakfast, chicken or tofu at lunch, a yogurt snack, and fish or lentils at dinner.
Less than the internet suggests. Total daily protein is what matters most. That said, splitting your intake into three or four meals of 25–40 g each is a practical way to reach a higher daily total and may modestly help muscle building compared with one large serving.
Knowing the number is easy; hitting it every day is the hard part. The reliable approach is to log what you eat for a week so you can see where you land, then adjust. Most people discover they are eating far less protein than they assumed, especially at breakfast.
Set your daily goal, log meals in seconds, and watch your streak grow. Free, no ads, no tracking.
Start trackingThis article is general educational information, not medical or dietetic advice. Individual needs vary, and people with kidney conditions or other medical concerns should speak with a doctor or registered dietitian before making large changes to their protein intake.