How Much Protein Do You Need Per Day? Guide by Goal

Protein is the most important macronutrient for your body composition. Whether you want to lose fat, build muscle or simply stay healthy, the amount of protein you consume makes a huge difference.

How Much Protein Do You Need?

The official recommendation of 0.8g/kg of body weight is the minimum to avoid illness, not the optimum for fitness. Current science recommends significantly higher amounts:

For fat loss: 1.6-2.2g per kg of body weight. High protein preserves muscle mass during a caloric deficit and keeps you feeling full longer.

For maintenance: 1.2-1.6g per kg. Enough to maintain muscle mass and optimize exercise recovery.

For muscle gain: 1.8-2.4g per kg. Your body needs more available amino acids to build new muscle tissue.

Practical Example

A 75 kg person wanting to build muscle would need between 135g and 180g of protein per day. Split across 4 meals, that's 34-45g per meal.

Calculate Your Exact Need

Use our protein calculator to know exactly how many grams you need, with per-meal breakdown and protein calories. You can also calculate your complete macros for a balanced nutrition plan.