How to Calculate Your Protein Needs
Stop guessing. Use science-backed formulas to find exactly how much protein you need for muscle building, fat loss, or maintenance.
Quick Formula
1.6 - 2.2g per kg of body weight
This is the research-backed range for active individuals looking to build or maintain muscle.
Protein Needs by Goal
Muscle Building
1.8 - 2.2g/kgHigher end if in calorie surplus
Fat Loss
2.0 - 2.4g/kgHigher protein helps preserve muscle
Maintenance
1.4 - 1.6g/kgLower end is fine for general fitness
Example Calculations
70kg Person (Muscle Building)
70kg × 2.0g = 140g protein/day
≈ 4-5 protein-rich meals
85kg Person (Fat Loss)
85kg × 2.2g = 187g protein/day
≈ 5-6 protein-rich meals
Practical Tips
Spread protein intake across 4-5 meals for optimal absorption
Aim for 25-40g of protein per meal
Use protein powder to fill gaps, not replace whole foods
Track intake for 1-2 weeks to calibrate your habits
Prioritize complete protein sources (eggs, meat, dairy, soy)
High-Protein Foods
Chicken Breast
31g per 100g
Greek Yogurt
10g per 100g
Eggs
6g per egg
Whey Protein
25g per scoop
Salmon
25g per 100g
Cottage Cheese
11g per 100g
Lean Beef
26g per 100g
Tofu
8g per 100g