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The short answer
- The Nordic Nutrition Recommendations set at least 0.83 g protein per kilo of body weight a day for adults. That covers the need. It is not a target if you train. For adults over 65 they recommend 1.2–1.5 g per kilo.
- Sports research is higher: 1.4–2.0 g per kilo for people who exercise regularly. A meta-analysis found that more protein gave more muscle mass with strength training up to about 1.6 g per kilo a day. Above that, the effect was small.
- In practice: 112 g a day (80 kg, lightly active) is about 30 g per meal over four meals. An egg has about 7 g, 150 g raw chicken breast about 35 g, and a pouch of P60 with protein milk 80 g.
How I calculate
- Energy: resting metabolic rate with Mifflin-St Jeor, multiplied by your activity level (1.4, 1.6, 1.8, 2.0). To lose weight, 15% is subtracted (at most 600 kcal). To build muscle, 10% is added (at most 400 kcal).
- Protein: 1.2–1.6 g per kilo of body weight depending on activity, 1.8 g per kilo to lose weight, and 2.0 g per kilo to build muscle. If your BMI is over 30, protein is calculated from the weight you would have at BMI 30.
- Fibre: 25 g a day for women and 35 g for men, from the Nordic Nutrition Recommendations.
Protein per day
| Weight | Maintain weight, lightly active | Lose weight | Build muscle |
|---|---|---|---|
| 60 kg | 84 g | 108 g | 120 g |
| 70 kg | 98 g | 126 g | 140 g |
| 80 kg | 112 g | 144 g | 160 g |
| 90 kg | 126 g | 162 g | 180 g |
| 100 kg | 140 g | 180 g | 200 g |
Per day, for a height of 180 cm (the BMI rule only applies above BMI 30).
Sources: Nordic Nutrition Recommendations 2023 · International Society of Sports Nutrition Position Stand: protein and exercise · A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis
Questions
How much protein do I need a day?
Protein: 1.2–1.6 g per kilo of body weight depending on activity, 1.8 g per kilo to lose weight, and 2.0 g per kilo to build muscle. If your BMI is over 30, protein is calculated from the weight you would have at BMI 30. Man, 30, 180 cm, 80 kg, lightly active, maintaining weight: about 2,850 kcal, 112 g protein and 35 g fibre a day.
How much protein does a woman need?
Protein: 1.2–1.6 g per kilo of body weight depending on activity, 1.8 g per kilo to lose weight, and 2.0 g per kilo to build muscle. If your BMI is over 30, protein is calculated from the weight you would have at BMI 30. Woman, 30, 167 cm, 65 kg, lightly active, maintaining weight: about 2,210 kcal, 91 g protein and 25 g fibre a day.
How much protein do I need to build muscle?
2.0 g per kilo of body weight a day, for example 160 g at 80 kg.
How much protein do I need to lose weight?
1.8 g per kilo a day.
Is 0.8 g per kilo enough?
To cover the need, yes (NNR 2023). If you train, or are over 65, research shows that more is better.
Do older adults need more protein?
Yes. NNR 2023 recommends 1.2–1.5 g per kilo for adults over 65, against 0.83 g for other adults.
Is a lot of protein bad for the kidneys?
A high protein intake (1.5 g/kg a day or more) has not been shown to impair kidney function in healthy adults. If you have kidney disease, talk to a doctor.
Is what I enter stored?
No. Everything is calculated in your browser. Nothing you enter is sent to or stored by me.
General information for healthy adults, not medical advice.