Loading page
Science-Backed Protein Recommendations for Every Goal
The answer depends on who you are and what you're trying to achieve. A sedentary office worker, a recreational gym-goer, and a competitive athlete all have very different protein needs. This guide breaks down the research so you can find your number — then use the calculator below to get your full macro breakdown.
Get your personalized macro targets in just a few steps. Our calculator is pre-configured for your specific goal.
We'll use this to calculate your daily energy needs.
The minimum protein intake to prevent deficiency is 0.8g per kilogram of body weight per day — that's the RDA set by most health organisations. But the RDA was designed to prevent malnutrition in sedentary populations, not to optimise health, body composition, or athletic performance. For most people reading this, the optimal intake is significantly higher. Sedentary adults do fine at 0.8-1.2g/kg. Recreational exercisers (2-3 sessions per week) benefit from 1.2-1.6g/kg. Regular strength trainers and athletes should aim for 1.6-2.2g/kg. People in a caloric deficit need even more — up to 2.4g/kg — because higher protein intake protects against muscle loss when energy is restricted. These ranges come from a large body of research, including a landmark 2018 meta-analysis by Morton et al. published in the British Journal of Sports Medicine, which found that protein intakes above 1.6g/kg per day maximised resistance-training-induced gains in muscle mass.
Your ideal protein intake isn't just about whether you exercise. Several factors shift the number up or down. Age plays a significant role: adults over 50 develop anabolic resistance, meaning their muscles respond less efficiently to protein. Research suggests older adults should aim for 1.2-1.6g/kg even if sedentary, and up to 2.0g/kg if active. Body composition matters too — recommendations based on total body weight can overestimate needs for people with a high body fat percentage. If you're significantly overweight, basing your target on lean body mass or ideal body weight gives a more accurate figure. Your training style also matters: endurance athletes have different needs (1.2-1.6g/kg) compared to strength athletes (1.6-2.2g/kg). And if you're dieting, protein becomes even more critical — a 2016 study by Longland et al. showed that athletes consuming 2.4g/kg during an aggressive caloric deficit gained lean mass while losing fat, compared to a lower-protein group that lost muscle.
For weight maintenance, 1.2-1.6g/kg is a solid range that supports general health, satiety, and body composition without requiring obsessive tracking. For fat loss, increase to 1.6-2.4g/kg — the caloric deficit creates a catabolic environment, and extra protein is your best defence against muscle loss. Higher protein also increases the thermic effect of food (your body burns roughly 20-30% of protein calories during digestion, compared to 5-10% for carbs and 0-3% for fat) and improves satiety, making it easier to stick to your deficit. For muscle gain, 1.6-2.2g/kg is the evidence-based sweet spot. Going above 2.2g/kg rarely provides additional muscle-building benefit — the surplus calories from carbs and fats are more important for fuelling training and recovery during a bulk.
Let's put these numbers into practice. A 70kg sedentary office worker maintaining weight needs 56-84g of protein per day (0.8-1.2g/kg). That's achievable with two chicken breasts and a serving of Greek yoghurt. A 75kg recreational gym-goer training 3 times per week needs 90-120g per day (1.2-1.6g/kg) — add a protein shake and some eggs to the mix. A 85kg serious lifter training 5 times per week and trying to build muscle needs 136-187g per day (1.6-2.2g/kg). And a 65kg woman in an aggressive fat loss phase might aim for 104-156g per day (1.6-2.4g/kg) to protect her hard-earned muscle. The calculator below will give you a precise target based on your specific details.
Knowing your number is one thing — eating it consistently is another. The most practical approach is to include a protein source at every meal and aim for 25-40g per serving. Breakfast is where most people fall short: swap cereal for eggs, Greek yoghurt, or a protein smoothie. For lunch and dinner, build your plate around a palm-sized portion of lean protein (chicken, fish, tofu, lean beef) which provides roughly 30-40g. If you're still short, a protein shake or high-protein snack (cottage cheese, jerky, edamame) can bridge the gap. Spreading intake across 3-5 meals also optimises muscle protein synthesis — your body can only use so much protein for muscle building in a single sitting (roughly 0.4g/kg per meal).
Tom is a 28-year-old man who weighs 80kg and trains with weights 4 times per week. He wants to maintain his current weight and body composition. Let's calculate his daily protein needs and full macro breakdown.
At 80kg with regular strength training, Tom's protein target is 176g per day — approximately 2.2g per kg of body weight, at the top of the recommended range for active individuals. This provides 704 calories from protein (28% of his total intake). He could distribute this across 4 meals of 44g each: a 3-egg omelette with cheese at breakfast (30g), a chicken and rice bowl at lunch (45g), a protein shake post-workout (30g), and a salmon fillet with vegetables at dinner (45g), plus a Greek yoghurt snack (26g).
Common questions about macro calculation and nutrition planning.
To build muscle, aim for 1.6-2.2g of protein per kilogram of body weight per day. A 2018 meta-analysis in the British Journal of Sports Medicine found that protein intakes above 1.6g/kg maximised muscle gains from resistance training. For an 80kg person, that's 128-176g of protein daily. Going above 2.2g/kg provides minimal additional benefit for muscle growth.
It depends on your body weight and goals. For a 60kg sedentary person, 100g (1.67g/kg) is more than enough. For an 80kg active person trying to build muscle, 100g (1.25g/kg) falls below the optimal range of 1.6-2.2g/kg. Use your body weight and activity level to calculate your personal target rather than relying on a single number.
Yes. After age 50, your muscles become less responsive to protein (a phenomenon called anabolic resistance). Research recommends that older adults consume 1.2-1.6g/kg even when sedentary, and up to 2.0g/kg when active. Distributing protein evenly across meals and including leucine-rich sources (dairy, eggs, meat) helps overcome anabolic resistance.
During weight loss, aim for 1.6-2.4g of protein per kilogram of body weight — higher than maintenance recommendations. The caloric deficit puts you at risk of losing muscle along with fat, and higher protein intake is the most effective nutritional strategy to prevent this. A 2016 study showed that 2.4g/kg preserved lean mass during aggressive dieting better than 1.2g/kg.
Absolutely, though it requires more planning. Plant proteins are generally less digestible and lower in certain essential amino acids (particularly leucine) compared to animal proteins. Compensate by eating 10-20% more total protein, combining different sources throughout the day (legumes, tofu, tempeh, seitan, quinoa, nuts), and including leucine-rich plant foods like soy products. Many plant-based athletes successfully consume 1.6-2.2g/kg per day.
Explore more calculators and recipes to support your goals.