Body Weight

Activity Level

Your Goal

Age Group

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grams of protein per day

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Minimum (g)

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Recommended (g)

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Maximum (g)

🍗 How to hit your target — food examples

🥚 1 large egg6g protein

🍗 100g chicken breast31g protein

🐟 100g canned tuna26g protein

🥛 1 cup Greek yogurt17g protein

🥩 100g lean beef26g protein

🫘 1 cup cooked lentils18g protein

🍶 1 scoop whey protein25g protein

🧬 Protein Multipliers by Goal

🥗 General health: 0.8 g/kg

📉 Weight loss: 1.2–1.6 g/kg

💪 Muscle building: 1.6–2.2 g/kg

🏆 Athletes: 1.8–2.5 g/kg

👴 Older adults (65+): 1.0–1.2 g/kg

💡 Protein Tips

⏰Spread protein across 3–5 meals. Your body can absorb ~40g per sitting.

🌙Casein protein before bed helps overnight muscle repair.

🏋️Eat protein within 2 hours of strength training for best results.

💧Higher protein intake requires more water. Stay well hydrated.

🔗 Related Health Tools

Why Protein Matters

Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. It is also the most satiating macronutrient, helping reduce hunger and calorie intake.

The standard RDA of 0.8g/kg is the minimum to prevent deficiency — not the optimal amount for active people. Most fitness and nutrition researchers recommend 1.6–2.2g/kg for those who exercise regularly.

Complete vs Incomplete Protein

Complete proteins contain all 9 essential amino acids. These include animal sources (meat, fish, eggs, dairy) and some plant sources like quinoa and soy.

Incomplete proteins lack one or more essential amino acids. By combining different plant proteins throughout the day (e.g., rice and beans), you can still meet all amino acid needs on a vegan diet.

Frequently Asked Questions

Is too much protein bad for your kidneys? ▼

In healthy individuals, high protein intake does not cause kidney damage. However, people with pre-existing kidney disease should follow their doctor's protein recommendations, as excess protein may worsen their condition.

Can I build muscle on a vegan diet? ▼

Yes. With careful planning, you can meet all protein needs on a vegan diet using legumes, tofu, tempeh, seitan, and plant-based protein supplements. Combine different sources to ensure all essential amino acids are consumed.

Should I count protein in grams or per kg of body weight? ▼

Both methods are useful. Per-bodyweight recommendations (g/kg) are more accurate as protein needs scale with your body mass. Total daily gram targets are easier to track with food labels and apps.

⚕️ Medical Disclaimer: Protein recommendations are general guidelines based on scientific research. Individual needs may vary based on health conditions, medications, and specific goals. Consult a registered dietitian for personalized nutrition advice.

Protein Intake Calculator