How Much Protein Per Day?

Protein is the most important macronutrient for body composition. It builds muscle, keeps you full, and prevents overeating. But how much do you actually need? The answer depends on your weight and goal — and it's simpler than you think.

The Simple Rule

Most people need between 1.2 and 2.2 grams of protein per kilogram of body weight per day:

• Sedentary / general health: 1.2-1.5 g per kg
• Weight loss (protect muscle): 1.6-2.0 g per kg
• Muscle gain / active training: 1.8-2.2 g per kg

For a 70 kg person losing weight, that means roughly 112-140 grams of protein daily.

Use the Free Protein Calculator

Don't want to do the math? Use our free protein calculator — enter your weight, activity, and goal, and get your exact daily protein target in seconds.

Best Protein Sources (per 100 g)

• 🍗 Chicken breast — 31 g protein
• 🐟 Tuna — 30 g protein
• 🥚 Eggs — 13 g protein (2 eggs)
• 🥛 Greek yogurt — 10 g protein
• 🫘 Lentils — 9 g protein
• 🥜 Peanut butter — 25 g protein

Why Protein Matters Even More on a Diet

When you're in a calorie deficit, your body wants to burn muscle for energy. Higher protein intake (1.6-2.0 g/kg) signals your body to preserve muscle while burning fat. Plus, protein is the most satiating macro — you'll feel full longer and snack less.

Track Your Protein Automatically

The biggest challenge isn't knowing your target — it's knowing how much protein you actually ate. Kcalibra solves this with AI:

• 📸 Photo a meal and the AI logs protein, fat, and carbs automatically
• 💬 Type "tuna sandwich and yogurt" and the macros are calculated
• 📊 See your daily protein vs target in the Progress tab
• 🤖 Ask Kcalibra for high-protein meal ideas anytime

Free to start. No app install, no credit card.

Also read: How Many Calories Should I Eat Per Day? · How to Track Calories with AI