The RDA for protein — 0.8 g per kg of body weight — is the amount required to prevent deficiency in a sedentary adult. It is a floor, not a target. Nearly every goal that people actually have (fat loss, muscle gain, healthy ageing, recovery from illness, GLP-1 medication use) is better served by more.
⚠️ Medical disclaimer: If you have chronic kidney disease, liver disease or are on a protein-restricted diet, your protein target must be set by your physician or renal dietitian.
If you are nursing, protein needs sit higher — see the breastfeeding diet plan.
Step 1 — Convert your weight to kilograms. Pounds ÷ 2.205 = kg. (154 lb ÷ 2.205 = 70 kg)
Step 2 — Pick your multiplier from the table below.
Step 3 — Multiply, then divide across meals. 70 kg × 1.6 = 112 g/day → roughly 30 g at breakfast, 35 g at lunch, 35 g at dinner, 12 g in a snack.
| Situation | g per kg body weight | 70 kg example |
|---|---|---|
| Sedentary, maintenance | 0.8–1.0 | 56–70 g |
| General health, lightly active | 1.2–1.4 | 84–98 g |
| Fat loss (calorie deficit) | 1.6–2.2 | 112–154 g |
| Muscle gain / resistance training | 1.6–2.0 | 112–140 g |
| Endurance training | 1.2–1.6 | 84–112 g |
| Age 60+ | 1.2–1.5 | 84–105 g |
| On a GLP-1 (semaglutide/tirzepatide) | 1.4–1.8 | 98–126 g |
| Pregnancy (2nd/3rd trimester) | 1.1–1.5 | 77–105 g |
| Breastfeeding | 1.3–1.7 | 91–119 g |
| Recovery from surgery/illness | 1.2–2.0 | 84–140 g |
The protein needs of GLP-1 users are covered in depth in how much protein on Ozempic; pregnancy and lactation are covered in the breastfeeding diet plan.
For most people with a BMI under roughly 30, use total body weight — the multipliers above are built on it. With obesity, total body weight can overstate needs, so two better options are:
Both approaches land in a similar range and avoid an unrealistically high number.
Muscle protein synthesis responds to a per-meal dose, not the daily total alone. The trigger is roughly 2.5–3 g of leucine, which corresponds to about 25–35 g of high-quality protein for younger adults and 35–40 g for older adults, who show anabolic resistance (Moore et al., J Gerontol A 2015).
Practical rule: three to four meals, each with 30 g+ of protein. A typical Western pattern (10 g breakfast, 20 g lunch, 60 g dinner) wastes most of the anabolic opportunity even when the daily total looks fine.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Chicken thigh, skinless | 100 g | 26 g |
| Greek yoghurt, 0% | 170 g | 17 g |
| Cottage cheese | 1 cup | 25 g |
| Salmon | 100 g | 25 g |
| Eggs | 2 large | 12 g |
| Tofu, firm | 100 g | 17 g |
| Tempeh | 100 g | 19 g |
| Lentils, cooked | 1 cup | 18 g |
| Black beans, cooked | 1 cup | 15 g |
| Whey protein | 1 scoop | 24 g |
| Edamame | 1 cup | 18 g |
| Cheddar | 30 g | 7 g |
| Quinoa, cooked | 1 cup | 8 g |
Detailed macros for one of the most searched options are in chicken thigh nutrition, and the fat question is answered in are chicken thighs healthy?.
~100 g protein Breakfast: 2 eggs + 170 g Greek yoghurt (29 g) · Lunch: chicken salad with 100 g chicken (33 g) · Snack: cottage cheese ½ cup (13 g) · Dinner: 100 g salmon + quinoa (33 g)
~130 g protein Breakfast: 3-egg omelette + 30 g cheese (25 g) · Lunch: 120 g chicken breast + lentils ½ cup (46 g) · Snack: whey shake (24 g) · Dinner: 130 g beef + edamame (43 g)
~160 g protein Breakfast: Greek yoghurt 200 g + whey scoop (44 g) · Lunch: 150 g chicken + black beans (61 g) · Snack: cottage cheese 1 cup (25 g) · Dinner: 150 g salmon + tofu stir-fry (48 g)
Plant proteins are generally lower in leucine and less digestible. Two practical adjustments:
In people with healthy kidneys, intakes of 2.0–3.3 g/kg have been studied for up to a year with no adverse effect on renal function, bone density or liver markers. The concerns that persist in popular media come from studies of people with pre-existing renal impairment, where protein restriction genuinely is indicated.
Two real caveats: adequate hydration matters at high intakes, and displacing all fibre-rich carbohydrate with protein harms gut health. Keep vegetables and whole grains in the plan.
Stop estimating your protein — measure it. Snap a photo of each meal in Nutrtion.io and the app calculates protein, carbs and fat instantly, then tracks whether you hit your per-meal 30 g threshold.
How much protein to lose weight? 1.6–2.2 g/kg. Higher protein in a deficit preserves lean mass and increases satiety.
Can I eat too much protein in one sitting? It is all absorbed, but the muscle-building signal plateaus around 40 g per meal. Excess is used for energy or other tissues.
Do I need protein powder? No, but it is a convenient way to close a 20–30 g gap, especially at breakfast.
Is protein the same for men and women? The per-kg multipliers are the same. Absolute totals differ because body weight differs.
Does protein timing around workouts matter? Far less than the daily total and per-meal distribution. Anywhere within a few hours of training is fine.
How much protein after 60? 1.2–1.5 g/kg, with 35–40 g per meal to overcome anabolic resistance.
Once you know your daily target, the fastest way to hit it is knowing what your staples actually deliver per 100 g cooked:
| Food | Protein / 100 g cooked | Calories |
|---|---|---|
| Chicken breast | 31 g | 165 kcal |
| Chicken thigh | 26 g | 209 kcal |
| Salmon | 25 g | 206 kcal |
| Greek yogurt (plain, per 100 g) | 10 g | 59 kcal |
For breakfast-specific combinations, see high-protein breakfast ideas.
Free tool: check any food against AIP, low-FODMAP and Hashimoto's side by side.