Calculate your protein needs
Estimate how much protein to aim for each day based on your weight and your goal. Free, instant and no sign-up.
Your details
Your goal
Sedentary
Basic maintenance: 0.8 g/kg
Active / maintenance
Regular activity: 1.2 g/kg
Weight loss
Preserve muscle: 1.8 g/kg
Muscle gain
Muscle building: 2.0 g/kg
Your needs
84
g of protein per day
Per meal (across 3)28 g
Equivalent≈ 4 portions
Spread your protein across the day for better absorption. 100 g of chicken ≈ 30 g of protein.
How much protein do you need per day?
Protein needs are expressed in grams per kilogram of body weight. The basic recommendation is 0.8 g/kg for a sedentary person, but it rises to 1.2 to 2 g/kg as soon as you are active, trying to lose weight (to preserve muscle) or trying to gain it. A sufficient intake improves fullness, recovery and the maintenance of muscle mass.
Where can you find good-quality protein?
Rely on lean meat, fish, eggs, dairy products and, on the plant side, pulses, tofu and tempeh. To find out more, read our guide to plant proteins.
Frequently asked questions
Is too much protein dangerous?
In a healthy person, a high intake (up to 2 g/kg) is safe. Beyond that, the excess brings no extra benefit. If you have a kidney problem, ask a doctor for advice.
Do you need protein at every meal?
Ideally, yes. Spreading your protein (20 to 40 g per meal) optimises muscle synthesis and fullness, rather than concentrating it all in one meal.
Is protein powder necessary?
No, food is enough in most cases. Powder is simply a practical supplement when it is hard to reach your needs, particularly for athletes. See our dedicated guide.
This tool provides an estimate for information only and does not replace the advice of a healthcare professional. No data you enter on this page is collected or stored.