How Much Protein Do You Really Need Per Day?
How much protein you need based on your weight and goals, the best high-protein foods, and how to hit your target without supplements.
The short answer
A good general target is 1.2–2.0 grams of protein per kilogram of body weight per day. Use the lower end if you're mostly sedentary, and the higher end if you're active, building muscle, or losing weight and want to protect it. Get a personalized number from the protein calculator.
Why protein matters so much
- Keeps you full — protein is the most satiating macronutrient, so you eat less without trying.
- Protects muscle — especially important in a calorie deficit.
- Costs energy to digest — your body burns more calories processing protein than carbs or fat.
How to calculate your target
Multiply your weight in kg by your factor. For example, a 70 kg person who exercises regularly might aim for 70 × 1.6 = 112 g of protein per day. Spread it across meals — roughly 25–40 g per meal is a practical goal.
Enter your weight and activity to get your daily grams and a per-meal breakdown.Find my protein targetBest high-protein foods
- Chicken breast — ~31 g per 120 g
- Greek yogurt — ~17 g per cup
- Eggs — ~13 g per 2 eggs
- Lentils — ~18 g per cup (great plant option)
- Tofu, fish, beans, cottage cheese, and edamame
Not sure how much is in a food? Search the nutrition database or snap your plate with the AI food scanner to estimate protein instantly.
You usually don't need protein powder. It's a convenient extra, but whole foods can easily cover your target for most people.
A simple high-protein day
- 1Breakfast: 3-egg scramble + Greek yogurt (~30 g)
- 2Lunch: Chicken and bean bowl (~40 g)
- 3Snack: Cottage cheese with fruit (~15 g)
- 4Dinner: Salmon with quinoa (~35 g)
Frequently asked questions
When losing weight, aim toward the higher end — about 1.6–2.0 g per kg of body weight — to protect muscle and stay full. A 70 kg person would target roughly 112–140 g per day.
Keep reading
FitHealthy provides general wellness and nutrition information and is not medical advice. Always consult qualified healthcare professionals for medical concerns.