How much protein do I need a day?
Your protein target from your sex, age, height, weight, activity and goal – with the whole calculation shown. No sign-up and no email.
75–105 g a day
≈ 25–35 g at each of 3 meals
How we worked it out
- Goal “Maintain weight”: 1.0–1.4 g of protein per kg.
- × 75 kg (BMI 26.0).
- Sex doesn't change the need per kg – it only decides whether we ask about pregnancy and breastfeeding.
What does that look like? For example:
- 30 gLow-fat curd cheese (tvarog) · 150 g
- 37 gChicken breast (cooked) · 120 g
- 14 gEgg · 2 eggs
- 15 gGreek yoghurt 2% · 150 g
- 31 gTuna in spring water · 120 g
- 14 gRed lentils (dry) · 60 g
How we calculate it
We calculate your protein needs in grams per kilogram of body weight, depending on your goal:
- Losing weight: 1.2–1.6 g/kg – so you keep your muscles and find it easier to feel full.
- Maintaining weight: 1.0–1.4 g/kg.
- Building muscle (with strength training): 1.6–2.0 g/kg.
Two adjustments for you:
- From age 65 – at least 1.2 g/kg. Keeping muscle gets harder with age, so the European Society for Clinical Nutrition (ESPEN) recommends 1.0–1.2 g/kg for healthy older adults.
- Very active people (exercise 6–7 times a week or physical work) – 1.4–1.8 g/kg, unless the goal is building muscle. The International Society of Sports Nutrition (ISSN) suggests 1.4–2.0 g/kg for people who train regularly.
When your body mass index is above 30, we calculate from the weight that matches a BMI of 25: your muscles' needs don't grow with your total weight. Sex doesn't change the need per kg. For under-18s, pregnancy, breastfeeding and kidney disease we show no number – that amount is best agreed with a doctor. Our nutrition quiz uses the same formula, and you'll find your calories in the calorie calculator.
How to hit your target without protein shakes
- For breakfast – curd cheese (quark), Greek yoghurt or eggs (about 20–30 g).
- For lunch and dinner – a palm-sized portion of meat, fish or tofu, or a plate of pulses.
- As a snack – kefir, cottage cheese, a handful of nuts or roasted chickpeas.
You'll find the protein in individual foods in the food calorie counter and the high-protein foods table.
Frequently asked questions
How much protein do I need a day?
For most adults, roughly 1.0–1.4 g per kilogram of body weight. When losing weight, 1.2–1.6 g/kg is often recommended, and when building muscle, 1.6–2.0 g/kg.
Why do I need more protein when losing weight?
Protein helps you keep your muscles while you eat a little less, and it keeps you feeling full for longer.
Can you eat too much protein?
For a healthy person, not within these ranges. If you have kidney disease, discuss your protein intake with your doctor.
Where do I find protein?
Curd cheese (quark), eggs, chicken, fish, Greek yoghurt, lentils, chickpeas, beans, tofu. It's best spread across all your meals.