Ask ten people how much protein you need and you will get ten different answers, from “a palm-sized portion” to “two grams per kilo, no exceptions.” The truth is less dramatic and more useful: protein needs depend on your weight and your goal, and the research ranges are narrower than the internet makes them sound.
The ranges that matter
| Goal | Protein per kg body weight |
|---|---|
| Build muscle | 1.6 – 2.2 g |
| Lose fat, keep muscle | 1.8 – 2.4 g |
| Endurance sport | 1.2 – 1.6 g |
| Maintain / general health (active adults) | 1.2 – 1.6 g |
For an 80 kg adult, the maintain range is 96–128 g a day; to build muscle, 128–176 g. Use the Protein Calculator to get your own range in seconds.
Why the RDA is not the target
The often-quoted 0.8 g/kg is the Recommended Dietary Allowance — the minimum to prevent deficiency in sedentary adults. It was never designed as an optimum for people who train, diet or want to keep muscle as they age. Sports-nutrition position stands consistently put the useful range higher, and the benefits level off around 1.6–2.2 g/kg for muscle building, which is why our ranges have ceilings as well as floors.
Why fat loss needs the most protein
In a calorie deficit, your body will burn muscle along with fat unless you give it a reason not to. Higher protein — combined with resistance training — is the simplest lever that protects muscle, and protein is also the most filling macronutrient, which helps when calories are tight. That is why the fat-loss range (1.8–2.4 g/kg) is the highest of all.
Hitting the target in real food
100 g of chicken breast gives roughly 31 g of protein, two eggs about 12 g, a 170 g pot of Greek yogurt about 17 g, a scoop of whey about 24 g, and a cup of lentils about 18 g. Two protein-anchored meals plus a snack usually lands the day without any supplement. Total daily intake matters most; splitting it across meals simply makes it easier to hit and digest — the calculator shows a per-meal figure over three meals for that reason.
Common questions
Is high protein bad for healthy kidneys? In healthy adults, studies at these intakes have not shown kidney harm. If you have kidney disease or any medical condition, your clinician’s number wins over any website.
Do vegetarians need more? The gram targets stay the same; hitting them takes a little more planning — dairy, eggs, soy, lentils, and combining grains with legumes across the day.
Does timing matter? Much less than total intake. Eat protein at most meals, include some after training if that fits your routine, and do not stress about a 30-minute window.
See the methodology for the sources behind these ranges.