Free, no sign-upProtein calculatorHow much protein a day?

How it's calculated

How much protein, and why

Protein needs are measured in grams per kg of bodyweight, and depend mostly on how much and how you train:

Little or no exercise: 0.8–1.0 g/kg
Cardio / general fitness: 1.2–1.6 g/kg
Strength training: 1.6–2.2 g/kg

• 0.8 g/kg is the official recommendation for the general population — the minimum that prevents a deficiency, not the optimum for people who train.
• 1.6 to 2.2 g/kg is the range where meta-analyses of strength training find most of the muscle-building benefit. For maintaining and building, the calculator suggests 1.8 — the same number the Fitshare app and the calorie calculator use.
• When losing weight protein moves to the top of the range (2.0 g/kg for strength training), because in a calorie deficit it helps you keep muscle and stay full.
• Above 90 kg each extra kg counts as half, because most extra weight isn't muscle — up to 220 g a day. That way someone who weighs 120 kg doesn't get a 260 g target.

What does that look like on a plate? Approximate values:

• 31 g100 g cooked chicken breast
• 27 gA tub of 5% cottage cheese (250 g)
• 25 gA can of tuna in water, drained
• 20 gA protein yogurt
• 18 gA cup of cooked lentils
• 6 gA large egg

Not medical advice. These recommendations are for healthy adults. With kidney or liver disease, while pregnant or breastfeeding, over 65 or with another medical condition, set your protein intake with a doctor or dietitian.