Most active adults do well on 1.4–2.0 g of protein per kg of body weight a day, according to the International Society of Sports Nutrition. That is 98–140 g for a 70 kg person. The bare minimum for healthy adults (the RDA) is 0.8 g per kg. Lean, trained people in a calorie deficit may benefit from even more. The macro calculator sets protein in g/kg directly, and the TDEE calculator shows your protein per kg under the macro label.
Protein by goal
| Situation | g per kg per day | 70 kg person |
|---|---|---|
| Minimum for healthy, inactive adults (RDA) | 0.8 | 56 g |
| Regular exercise or strength training | 1.4–2.0 | 98–140 g |
| Building muscle in a surplus | 1.6–2.0 | 112–140 g |
| Losing fat while training | 1.8–2.2+ | 126–154 g+ |
The RDA comes from the US National Academies and is set to cover the basic needs of nearly all healthy adults. It isn't designed to support training or to protect muscle in a diet. For lean, resistance-trained people in a deficit, Helms and colleagues suggest 2.3–3.1 g per kg of lean body mass.
Why protein matters
- Muscle: protein supplies the building blocks for repairing and building muscle after training.
- Fullness: it is the most filling macro, which helps in a diet.
- Digestion cost: your body uses more energy digesting protein than fat or carbohydrate.
- Protecting muscle: in a calorie deficit, enough protein plus strength training helps you lose fat rather than muscle.
Worked example
Protein per meal
The ISSN suggests about 0.25 g per kg of body weight per meal, or roughly 20–40 g for most adults, spread every 3–4 hours. You don't need to be exact. Getting a decent serving at each meal is simply the easiest way to reach your daily total.
Common protein sources
| Food | Approximate protein |
|---|---|
| Chicken breast, cooked | About 30 g per 100 g |
| Canned tuna | About 25 g per 100 g |
| Greek yogurt, plain | About 10 g per 100 g |
| Eggs | About 6 g per large egg |
| Lentils, cooked | About 9 g per 100 g |
| Firm tofu | About 12–17 g per 100 g, depending on the brand |
Values vary by product. Check the label for exact figures.
Is high protein safe?
For healthy adults, intakes in the ranges above are generally considered safe. If you have kidney disease or reduced kidney function, speak to your doctor before raising protein. If you have a lot of weight to lose, base your target on your goal weight or lean mass rather than your current weight. Otherwise the number can get unrealistically high.
Set protein in g/kg and get daily and per-meal grams.
Open the macro calculatorFrequently asked questions
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Keep reading
Sources
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed 24864135
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005 (protein RDA of 0.8 g/kg/day for adults).