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“How much protein should I eat per day?” is one of the most common questions we hear. The answer depends mostly on your body weight and your goal, not on whether you are a woman or a man. Here are the numbers and how to apply them.
The general recommendation for healthy adults is about 0.8 g of protein per kilogram of body weight per day. That prevents deficiency but is not aimed at weight loss or muscle protection.
Many people losing weight aim for about 1.2 to 1.6 g per kilogram, to help keep muscle and stay full. People with kidney disease should follow their doctor’s advice.
| Body weight | 0.8 g/kg (baseline) | 1.2 to 1.6 g/kg (weight loss) |
|---|---|---|
| 60 kg (132 lb) | 48 g | 72 to 96 g |
| 70 kg (154 lb) | 56 g | 84 to 112 g |
| 80 kg (176 lb) | 64 g | 96 to 128 g |
| 90 kg (198 lb) | 72 g | 108 to 144 g |
Men often need more total protein simply because they tend to weigh more. Per kilogram, the targets are similar. Pregnancy, breastfeeding, age and activity can change needs, so ask your health professional.
Aim for roughly 25 to 35 g at each meal rather than one large serving. Protein shakes and bars can help you reach the total.
Use our free protein calculator: enter your weight and goal and get a daily target and per-meal amount in seconds.
Moderately high intakes are generally well tolerated in healthy adults. Check with your doctor if you have kidney disease.
Many professionals use a healthy or adjusted weight when current weight is much higher. Your care team can advise.
Calculate your daily protein with our protein calculator, estimate your timeline with the weight-loss forecast, browse our protein products, or contact the clinic.
This article provides general information and does not replace advice from your doctor, pharmacist or dietitian.
