How much protein do you need a day?
Protein is about the only thing you need more of, not less of, while losing weight. It keeps you full for longer and helps you keep your muscle. Here's how much you need, and where to find it without paying more.
Information checked on 2026-09-28. General information, not medical advice. How we calculate
What protein is for
Protein is building material: your body uses it to renew muscle, skin, enzymes and parts of your immune system. When you're losing weight, two things matter in practice:
- Fullness. Protein-rich food takes longer to digest, so hunger comes back later than after a sweet or fatty snack.
- Muscle. In a calorie deficit your body takes some energy from muscle too. Enough protein (plus any kind of movement) means you keep more of it, and most of what you lose is fat.
How much protein a day: targets by goal
The number follows your body weight, not your sex:
| Goal | Protein a day | E.g. a 70 kg person |
|---|---|---|
| Maintain weight | 1.0–1.4 g / kg | 70–98 g |
| Lose weight | 1.2–1.6 g / kg | 84–112 g |
| Build muscle | 1.6–2.0 g / kg | 112–140 g |
These are the same numbers the Dumpli nutrition quiz and the app use – we write our formulas out in the open on the methodology page.
One important detail. When your BMI is over 30, we count protein not for your current weight but for the weight that matches a BMI of 25. Otherwise the number comes out unrealistically high – nobody actually eats that much. More about the measure itself in BMI: what it shows and what it doesn't.
After 60, aim at the top of the range
Muscle shrinks with age on its own, and the body uses protein less efficiently. So older adults are usually advised to take the upper end of the range, and to have some protein at every meal rather than all of it at dinner. More in weight loss after 40 and after 50.
How to spread it across the day
The simplest way: divide your daily total by three and put that much into each meal. For a 70 kg person losing weight, that's roughly 28–37 g per meal. In practice:
- a pot of cottage cheese (180 g) with berries – about 20 g;
- two eggs and a slice of wholegrain bread – about 18 g;
- a portion of cooked chicken breast (120 g) – about 37 g;
- a portion of lentils (60 g dry) in a soup or stew – about 15 g.
Breakfast is usually the weak spot: porridge made with water gives you only a few grams. Add curd cheese, yogurt, an egg or a handful of seeds and the daily total gets much easier.
Which foods have the most
Grams per 100 g, from our food database (approximate: USDA and typical product labels):
| Food | Protein / 100 g | Calories / 100 g |
|---|---|---|
| Tuna in its own juice | 25.5 g | 116 kcal |
| Green lentils (dry) | 24.6 g | 352 kcal |
| Chicken breast (raw) | 22.5 g | 120 kcal |
| Low-fat curd cheese | 18.0 g | 88 kcal |
| Tofu (firm) | 17.3 g | 144 kcal |
| Egg | 12.6 g | 143 kcal |
Watch the calories too: low-fat curd cheese and cod give you protein almost for free, while hard cheese (25 g of protein, but 356 kcal) does not. That's why leaner sources are easier when you're losing weight.
The cheapest protein
Protein is not the same as expensive. In our database, these sit in the cheapest price group and still count as protein foods: eggs, chicken thighs, lentils, split peas, herring and oats. The full list is in how to eat healthily on a budget.
Three common myths
- “Protein damages your kidneys.” Normal amounts of protein are not a problem for healthy kidneys. But if kidney disease is already there, the amount is set by a doctor, not a calculator.
- “Plant protein doesn't work.” It does; its amino acid profile is just more one-sided. The fix is simple: combine a few sources across the day – pulses with grains, nuts, seeds, tofu.
- “You have to eat it within 30 minutes of training.” Your total for the day matters far more than the timing. No need to sprint to the changing room with a shaker.
When to talk to your doctor
Discuss your protein intake separately with a doctor if you have kidney or liver disease, are pregnant or breastfeeding, or take medicines where diet matters. General targets don't apply in those cases.
Before you change how you eat to lose weight, talk to your doctor first if:
- you are pregnant or breastfeeding;
- you have diabetes or take medicines that affect your blood sugar;
- you have kidney disease, heart disease or another long-term condition;
- you are under 18;
- you have or have had an eating disorder;
- you are losing weight without trying.
If your relationship with food worries you, you can talk to a doctor or a psychologist. If you're struggling right now, call your local emergency number or find a free helpline at findahelpline.com.
What it looks like on the plate
If you'd rather not count grams, use the simpler rule: a protein source at every meal (a palm-sized piece of meat or fish, a pot of curd cheese, two eggs, a plate of pulses), plus half a plate of vegetables. For ideas, see high-protein recipes and low-calorie recipes, or a whole week at 130 g+ of protein a day in the weekly menu for people who train.
Frequently asked questions
How much protein do I need a day?
To maintain your weight, about 1.0–1.4 g per kilogram of body weight. To lose weight, 1.2–1.6 g. To build muscle, 1.6–2.0 g. For a 70 kg person losing weight, that's roughly 84–112 g of protein a day.
Is it different for women and men?
The number is based on your body weight and your goal, not your sex. Men usually weigh more, so the gram total comes out higher, but the formula is the same.
How much protein is in one egg?
One medium (55 g) egg has about 7 g of protein (100 g of egg has about 12.6 g). So two eggs are roughly 14 g.
Can you eat too much protein?
For healthy people, normal food at 1.2–2.0 g per kilogram is considered safe. But if you have kidney disease, or you are pregnant or breastfeeding, talk to your doctor about the amount: your needs may be completely different.
Do I need protein supplements?
Not necessarily. Ordinary food covers it – curd cheese, eggs, meat, fish, lentils. A shake is just more convenient when you're short of time. It is neither better nor worse than food.
Should I spread protein across the day?
Yes, it keeps you fuller. A simple rule: about a third of your daily total at each of three meals. One big protein-heavy dinner still counts, but you'll be hungrier during the day.
Read next
- Calorie deficit: what it is and how much you need – How to work out a safe calorie deficit, why bigger isn't always better and when to review it.
- Weight loss after 40 and after 50 – What changes with age, why keeping your muscle matters and how to eat without strict diets.
- How to eat healthily on a budget – The cheapest sources of protein and fibre in our own food data, what to buy frozen, and how to stop throwing food away.