How much protein do you need a day? It depends on your body weight and your goals. Enter your weight and choose a goal to get a daily protein range backed by nutrition research.
Protein Intake Calculator
Ranges are based on grams of protein per kg of body weight from sports nutrition research. People with kidney disease should follow their doctor’s advice.
Protein Needs by Goal
- General health: 0.8 to 1.0 g per kg of body weight (the RDA is 0.8 g/kg).
- Active: 1.1 to 1.4 g per kg.
- Weight loss: 1.2 to 1.6 g per kg to help preserve muscle.
- Building muscle: 1.6 to 2.2 g per kg.
- Over 65: 1.0 to 1.2 g per kg to help prevent age-related muscle loss.
Easy High-Protein Foods
Eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, tempeh, lentils, beans and quinoa are all great options. Spreading protein evenly across meals, around 20 to 40 g each, works best. See our vegetarian protein guide and high-protein gluten-free meals.
Why Protein Matters
Protein is made of amino acids, the building blocks of muscle, skin, enzymes and hormones. Eating enough helps you build and keep muscle, recover from exercise, and stay full between meals, which makes it especially useful when losing weight.
Protein in Common Foods
| Chicken breast (4 oz cooked) | ~35 g |
| Salmon (4 oz cooked) | ~25 g |
| Greek yogurt (1 cup) | ~20 g |
| Lentils (1 cup cooked) | ~18 g |
| Tofu, firm (1/2 cup) | ~20 g |
| Eggs (2 large) | ~12 g |
| Quinoa (1 cup cooked) | ~8 g |
| Almonds (1 oz) | ~6 g |
Frequently Asked Questions
How much protein do I need to build muscle?
Research supports about 1.6 to 2.2 g of protein per kg of body weight a day, combined with resistance training.
Can you eat too much protein?
For healthy people, up to about 2 g per kg is considered safe. People with kidney disease should follow their doctor’s guidance.
Can you get enough protein without meat?
Yes. Tofu, tempeh, seitan, lentils, beans, dairy, eggs and quinoa can easily cover your needs.
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