How much protein do you need?
The official minimum (RDA) is 0.8 g of protein per kg of body weight. That is enough to avoid deficiency, not to perform at your best. Research on active adults points to 1.6 to 2.2 g per kg (0.7 to 1 g per lb) for building muscle and for keeping it while you lose fat.
Protein by goal
| Goal | g per kg | g per lb |
|---|---|---|
| Stay healthy | 0.8 - 1.0 | 0.36 - 0.45 |
| Active / endurance | 1.2 - 1.6 | 0.55 - 0.73 |
| Lose fat, keep muscle | 1.8 - 2.2 | 0.82 - 1.0 |
| Build muscle | 1.6 - 2.2 | 0.73 - 1.0 |
| Over 65 | 1.2 - 1.5 | 0.55 - 0.68 |
High-protein foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Tuna, canned | 100 g | 26 g |
| Greek yogurt, plain | 170 g | 17 g |
| Eggs | 2 large | 12 g |
| Lentils, cooked | 1 cup | 18 g |
| Tofu, firm | 100 g | 15 g |
Frequently asked questions
How much protein should I eat per meal?
About 0.4 g per kg of body weight, which is 25 to 40 g for most adults, spread over 3 to 5 meals.
Is too much protein bad for you?
For healthy people, up to about 2.2 g per kg is considered safe. If you have kidney disease, follow your doctor's advice.
How many calories should I eat?
Use our calorie calculator to get your daily calories and full macro split.
How do I track protein easily?
Snap a photo of each meal with Pic2Chef. The AI estimates protein and the other macros, so you do not have to look up every food.