How Much Protein Do You Need Per Day? (Simple Guide)

For most adults, a good daily protein target is 1.2–2.2 grams per kilogram of bodyweight (roughly 0.5–1.0 grams per pound), depending on your goal. General health sits at the low end; fat loss and muscle gain sit at the high end. Here's how to pick your number and actually hit it.

How much protein do I need per day by goal?

Your target moves with what you're trying to do. Find your weight, then use the range that matches your goal:

• General health (sedentary or lightly active): 1.2–1.6 g/kg (0.55–0.7 g/lb). A 70 kg (154 lb) person: about 85–110 g/day.
• Fat loss: 1.8–2.2 g/kg (0.8–1.0 g/lb). Protein preserves muscle while you're in a calorie deficit and keeps you full, so you eat less without white-knuckling it. A 70 kg person: about 125–155 g/day.
• Muscle gain: 1.6–2.2 g/kg (0.7–1.0 g/lb). More than ~2.2 g/kg doesn't build extra muscle — it just gets used for energy.
• Older adults (50+): 1.2–2.0 g/kg. Aging blunts how well your body uses protein, so erring higher helps protect muscle and bone.

If you're carrying extra body fat, base the math on a goal weight or lean mass rather than your full scale weight, otherwise the target balloons.

How do I actually hit my protein target?

The number looks big until you spread it across the day. The trick is anchoring 20–40 g of protein to every meal instead of cramming it all into dinner.

1. Build each meal around a protein first, then add carbs and veg around it. Decide on the chicken, eggs, or yogurt before anything else.
2. Front-load breakfast. Most people under-eat protein in the morning. Eggs, Greek yogurt, or a shake fixes the whole day's math.
3. Keep one fast backup — a scoop of whey, a tin of tuna, or cottage cheese — for days you fall short.
4. Count, don't guess, for a week. People routinely overestimate. A week of tracking recalibrates your eye for good.

If you want the rest of your numbers (calories, carbs, and fat) alongside protein, run our free macro calculator — it sets your target in about ten seconds with no signup.

What are the best protein sources, and how much is in a serving?

Rough per-serving amounts so you can eyeball a day without a spreadsheet:

• Chicken breast (palm-sized, ~100 g cooked): 30 g
• Greek yogurt (1 cup / 170 g): 17 g
• Eggs (2 large): 12 g
• Tin of tuna or salmon: 20–25 g
• Lean beef or pork (100 g cooked): 26 g
• Cottage cheese (1 cup): 24 g
• Whey protein (1 scoop): 24 g
• Lentils or beans (1 cup cooked): 15–18 g
• Tofu (100 g firm): 12 g

Animal sources are "complete" (all essential amino acids), but a varied plant-based diet hits the same marks — you just need a bit more total volume and some variety across beans, grains, soy, and nuts.

Is too much protein bad for your kidneys?

For healthy people, no. This is the most persistent protein myth, and the research doesn't support it. High-protein diets have not been shown to harm kidney function in people with healthy kidneys. The kidney concern is real and important only if you already have diagnosed kidney disease — in which case protein intake should be set with your doctor, not a blog.

The "too much protein" anxiety is mostly misplaced. The far more common problem, by a wide margin, is people eating too little. Drink water, keep variety in your sources, and you're fine. If you have a kidney condition, diabetes, are pregnant, or take medication that affects your kidneys, talk to a doctor or registered dietitian before making big changes.

What's the simplest way to remember all this?

Aim for a palm-sized protein at every meal, plus a snack with protein, and you'll land near 1.6 g/kg without counting a thing. Dial it up toward 2.2 g/kg when you're losing fat or building muscle, and front-load it earlier in the day.

Ready to turn one number into a full plan? Start with your protein and calorie targets in the free macro calculator, then read how to calculate your macros for fat loss to set the rest. When you're ready to eat to your numbers, the 7-day high-protein meal plan template shows exactly what hitting these targets looks like on a plate.