Adults need at least 0.8 grams of protein per kilogram of body weight per day. People who train for muscle gain or lose fat can benefit from 1.4 to 2.0 grams per kilogram. At 75 kg and 1.6 g per kg, that is about 120 grams of protein a day.
How much protein do you need per day?
Health authorities such as the Dutch Health Council and the WHO use 0.8 grams of protein per kilogram of body weight per day as the safe intake for healthy adults. That figure is a minimum to maintain muscles, organs and immune function, not an optimum for athletes. If you exercise regularly, 1.2 to 1.6 g per kg is more useful, and for muscle building or fat loss during training the best results are usually seen between 1.6 and 2.0 g per kg. For a person of 75 kg, that range is 60 to 150 grams a day.
Protein for adults over 65
With age, muscles respond less to protein, and the risk of muscle loss (sarcopenia) rises. For that reason experts recommend 1.0 to 1.2 g per kg for people over 65, and sometimes more during illness or recovery. The calculator raises the minimum when you tick the box.
How to spread protein across the day
Muscle building responds well to about 25 to 40 grams of protein per meal, spread over three to four meals. The calculator shows the amount per meal for four meals. In practice that means a protein-rich breakfast (skyr, quark, eggs), a main meal with meat, fish or legumes and a protein-rich snack or dinner.
| Food | Protein (approx.) |
|---|---|
| Chicken breast, 100 g | 31 g |
| Low-fat quark or skyr, 250 g | 25 g |
| Egg, 1 large | 6 g |
| Cooked lentils, 200 g | 18 g |
| Tofu, 100 g | 12 g |
| Wholemeal bread, 1 slice | 4 g |
Is more protein always better?
No. Healthy people handle high intakes well, but above about 2.2 g per kg there is little extra benefit for muscle. People with kidney disease should limit protein, but only on a doctor’s advice. Protein also contains calories, 4 kcal per gram, so keep an eye on your total intake with the Calorie Calculator. To track your muscle mass use the FFMI Calculator, and to estimate your lifting strength try the Bench Press Calculator.
How to use this calculator
- Enter your body weight in kilograms.
- Choose your goal, from general health to heavy training.
- Tick the box if you are 65 or older, which raises the minimum.
- Press Calculate to see your daily range and the amount per meal.
Key figures at a glance
| Adult minimum | 0.8 g per kg per day |
|---|---|
| Athletes | 1.2 to 2.0 g per kg |
| Over 65 | 1.0 to 1.2 g per kg |
| Energy | 4 kcal per gram of protein |
Frequently asked questions
Usually 1.6 to 2.2 grams per kilogram of body weight per day, combined with strength training and enough calories.
About 25 to 40 grams per meal is a good target for stimulating muscle growth.
For healthy people, intakes up to about 2.0 to 2.5 g per kg are considered safe. People with kidney problems should check with a doctor.
No. You can get all the protein you need from food. Shakes are a convenient supplement.
The same amount, but combine sources such as legumes, soy, nuts, dairy and eggs to get all essential amino acids.