Find your daily protein in grams from your weight, activity and goal, from the general RDA up to muscle-building targets, with a per-meal guide. It answers questions like how much protein a 70 kg person needs.
Recommendations scale with body weight and how active you are. The general RDA is 0.8 g/kg; active people and those building muscle benefit from more.
General guidance for healthy people. Spreading protein across meals helps. If you have kidney disease or another medical condition, do not increase protein without medical advice – higher intakes aren’t suitable for everyone.
How Much Protein Does a 70 kg Person Need?
A 70 kg person needs about 56 g of protein a day at the general 0.8 g/kg level. Regular exercise raises that to 84 to 112 g, and lifting to build muscle raises it to 112 to 154 g. Weight times the g/kg band for your activity gives the range:
| Body weight | Sedentary (0.8 g/kg) | Active (1.2–1.6 g/kg) | Building muscle (1.6–2.2 g/kg) |
|---|---|---|---|
| 60 kg | 48 g | 72–96 g | 96–132 g |
| 70 kg | 56 g | 84–112 g | 112–154 g |
| 80 kg | 64 g | 96–128 g | 128–176 g |
| 90 kg | 72 g | 108–144 g | 144–198 g |
How Many Grams of Protein per kg per Day?
Between 0.8 and 2.2 g per kg per day, depending on activity and goal. The tool multiplies your band by your weight.
Formula: Protein range (g/day) = Weight (kg) × low g/kg to Weight (kg) × high g/kg. Midpoint = (low value + high value) ÷ 2. Per meal = Midpoint ÷ 4. Calories from protein = Midpoint × 4 (since protein has about 4 kcal per gram).
- Convert pounds to kg if needed: 150 lb ÷ 2.2046 = about 68 kg.
- Multiply by your band: 68 × 1.6 = 109 g and 68 × 2.2 = 150 g.
- Take the midpoint: about 129 g a day.
- Divide by 4 meals: about 32 g each.
So that is how much protein for 150 lbs when the goal is muscle; at 0.8 g/kg it is about 54 g. Endurance training uses 1.2–1.4 g/kg and older adults preserving muscle 1.0–1.2 g/kg.
Results for Different Goals
| Weight | Activity / Goal | Protein Range | Midpoint | Per Meal (×4) |
|---|---|---|---|---|
| 70 kg | Sedentary / general health | 56 g/day | 56 g | 14 g |
| 70 kg | Active / general fitness | 84–112 g/day | 98 g | 25 g |
| 80 kg | Building muscle / strength | 128–176 g/day | 152 g | 38 g |
| 60 kg | Endurance training | 72–84 g/day | 78 g | 20 g |
| 65 kg | Older adult, preserve muscle | 65–78 g/day | 72 g | 18 g |
How Much Protein per Meal for Muscle Gain
For muscle gain, aim for roughly a quarter of your daily target at each of four meals, such as 38 g for the 80 kg lifter above. A daily figure is easier to hit when you spread it out instead of loading it all into dinner.
- Divide your total by the number of meals you actually eat, then plan a protein source for each one.
- Learn rough portions. A large egg has about 6 g of protein and 100 g of cooked chicken breast around 30 g.
- If you carry a lot of body fat, some dietitians base targets on goal or lean weight, since total weight can overshoot.
More is not always better. People with chronic kidney disease are often advised to limit protein, so if that applies to you, or you are pregnant, ask your doctor or a dietitian first. The protein nutrient article on Wikipedia explains amino acids and requirements in more depth.
Common questions about daily protein
How much protein does a 70 kg person need?
About 56 g a day at the general 0.8 g/kg level, 84 to 112 g if active, and 112 to 154 g when building muscle with resistance training.How much protein per kg of body weight to build muscle?
The building-muscle preset uses 1.6 to 2.2 g per kg. That is roughly 0.73 to 1.0 g per pound of body weight.How much protein for 150 lbs?
150 lb is about 68 kg, so the general level is about 54 g a day, the active range 82 to 109 g, and the muscle-building range 109 to 150 g.How much protein per meal for muscle gain?
Divide your daily midpoint by four meals. An 80 kg lifter with a 152 g midpoint lands at about 38 g per meal.Is more protein always better for building muscle?
No. Intake generally only helps up to a point, after which extra protein is mainly used for energy rather than more muscle. The muscle preset already reflects a commonly cited higher-intake band.Can I eat too much protein?
For most healthy adults these ranges are considered reasonable, but very high, sustained intake isn’t right for everyone. Anyone with kidney disease or another medical condition should get personal advice before raising protein.Related Calculators
Protein is just one piece of your daily nutrition. The macro calculator builds out your full protein, carb and fat targets, while the muscle mass calculator can help you track progress if you’re eating to build muscle. If you follow a plant-based diet, the vegan protein calculator is worth a look too. See also the Zone Diet Block Calculator.