How much protein do I need a day?
Your protein target based on your weight and goal, in 10 seconds. No sign-up and no email.
You need roughly
90–120 g
of protein a day – about 30–40 g at each of 3 meals.
Do you have kidney disease, or are you pregnant or breastfeeding? Talk to your doctor about how much protein you need – your needs may be different.
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.
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. 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 ideas in our recipes – each one shows how much protein a portion has – and the values of individual foods in the calorie 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.