How much protein do you need?

The official minimum to prevent deficiency is 0.8 g of protein per kilogram of body weight per day. That is enough to avoid problems, but it is well below the amount that supports an active body, muscle growth, or fat loss.

This calculator scales your target to your goal:

• Sedentary: 0.8 g/kg — the basic requirement for general health.
• Active / general fitness: around 1.2 g/kg.
• Building muscle or strength: about 1.6 g/kg.
• Athletes or those in a calorie deficit: 2.0–2.2 g/kg to protect muscle.

Why protein matters

Protein supplies the amino acids your body uses to build and repair muscle, skin, enzymes and hormones. It is also the most satiating macronutrient, so a higher-protein diet helps control appetite, and it has the highest "thermic effect" — your body burns more energy digesting it than carbs or fat.

When you are losing weight, adequate protein is what tells your body to burn fat rather than muscle. This is why protein targets rise, not fall, during a calorie deficit.

Timing and sources

Total daily protein matters most, but spreading it across three to four meals of 20–40 g each maximises muscle protein synthesis. Good sources include lean meat, fish, eggs, dairy, beans, lentils, tofu and tempeh; combining plant proteins through the day covers all essential amino acids for vegetarians and vegans.

Very high intakes are safe for healthy people, but anyone with kidney disease should follow protein advice from their doctor.

Frequently asked questions

Sources & references