Daily protein needs based on weight, activity level, and goals. Evidence-based recommendations for muscle gain, weight loss, and health.
Most active people need 0.7-1.0g protein per pound of bodyweight. For a 170 lb person, that is 119-170g daily. During weight loss, go higher (0.8-1.2g/lb) to preserve muscle. The RDA of 0.36g/lb is a bare minimum, not optimal.
Written by Ash K · Last updated: June 2026 · Sources cited below
How much protein you need depends on your weight, activity level, and goal. The RDA of 0.8 g/kg is the minimum to prevent deficiency — not the optimal amount for muscle building, fat loss, or athletic performance. Research consistently shows that active people benefit from 1.6–2.4 g/kg.
Enter your weight, body fat percentage (optional), activity level, and goal. The calculator gives you a daily gram target based on current evidence.
Daily Protein Needs by Goal (per lb bodyweight)
Key Takeaway: Sedentary adults: minimum 0.8 g/kg (RDA). Active adults: 1.6–2.2 g/kg (Morton et al., 2018). During calorie deficit: 2.0–2.4 g/kg (Helms et al., 2014). Protein is the one macro where hitting your target consistently produces measurable differences in body composition. Carbs and fat are flexible; protein is not.
| Situation | Protein (g/kg body weight) | Example (80 kg person) |
|---|---|---|
| Sedentary adult (RDA minimum) | 0.8 | 64g |
| Recreationally active | 1.2–1.4 | 96–112g |
| Resistance training | 1.6–2.2 | 128–176g |
| Calorie deficit (cutting) | 2.0–2.4 | 160–192g |
| Endurance athlete | 1.2–1.6 | 96–128g |
| Older adult (60+) | 1.0–1.2 | 80–96g |
When you eat fewer calories than you burn, your body breaks down both fat AND muscle for energy. Protein intake is the primary dietary lever that determines how much muscle you preserve.
Research by Helms et al. (2014) in the Journal of the International Society of Sports Nutrition found that protein at 2.3–3.1 g/kg of lean body mass during a deficit significantly reduces muscle loss compared to lower intakes.
Note: Using lean body mass (LBM) rather than total body weight gives a more precise target — especially for people with higher body fat. Our lean body mass calculator can determine your LBM. If you don't know your body fat, use total body weight × 0.8–1.0 g/lb as an approximation.
Optimal Protein Distribution — 150g Daily Target Example
| Source | Protein per serving | Notes |
|---|---|---|
| Chicken breast (3 oz) | 26g | Leanest common protein |
| Greek yogurt (1 cup) | 15–20g | Casein-rich, good before bed |
| Eggs (2 large) | 12g | Complete protein, versatile |
| Salmon (3 oz) | 20g | DHA bonus |
| Cottage cheese (1 cup) | 25g | Slow-digesting casein |
| Whey protein (1 scoop) | 25g | Fastest-absorbing |
| Lentils (1 cup cooked) | 18g | Best plant source, fiber bonus |
| Tofu (½ cup firm) | 10g | Complete plant protein |
Tip: Distribute protein across meals (25–40g per meal) rather than consuming most of it at dinner. Research shows this maximizes muscle protein synthesis throughout the day. A breakfast with 30g protein produces more muscle-building stimulus than a breakfast with 10g followed by a dinner with 60g — even though the daily total is the same.
For splitting your protein target into a full macro plan, use our macro calculator. For seniors, see our protein calculator for seniors.
Bottom Line: Most active people need 1.6–2.2 g/kg protein daily — double the RDA minimum. During a cut, go higher (2.0–2.4 g/kg) to preserve muscle. Distribute across meals. Hit protein first every day; it's the non-negotiable macro.
How much protein do I need to build muscle?
Research supports 1.6–2.2 g/kg body weight for maximizing muscle protein synthesis during resistance training (Morton et al., 2018 meta-analysis). Higher intakes show diminishing returns.
How much protein do I need per day?
Depends on activity: 0.8 g/kg for sedentary adults, 1.6–2.2 g/kg for active/training adults, 2.0–2.4 g/kg during calorie restriction. Use this calculator for your personalized target.
Can you eat too much protein?
For healthy adults with normal kidney function, intakes up to 2.5 g/kg have not been shown to cause harm in research. Above 2.5 g/kg, evidence is limited. If you have kidney disease, consult your nephrologist before increasing protein.
Is plant protein as good as animal protein?
Plant proteins are generally lower in leucine (the key amino acid for muscle synthesis) and may be less bioavailable. Combining sources (rice + beans, tofu + grains) provides complete amino acid profiles. Plant-based athletes may benefit from slightly higher total protein to compensate.
Protein Per Serving — Common Sources
Protein Myths — What Research Actually Shows
This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.