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How much protein do I need a day?
Protein helps build and keep muscle. For people who train, common recommendations range from 1.2 to 2 grams per kilo of body weight per day.
When you're losing fat, aim for the higher end of the range to protect muscle; for building muscle, around 1.6 to 1.8 g per kilo is usually enough.
Frequently asked questions
Is eating a lot of protein bad?
For healthy people, the amounts from this calculator are safe. If you have kidney disease, check with your doctor first.
Do I need protein supplements?
Not necessarily: meat, eggs, dairy, legumes and tofu are enough. Powder is just a convenient way to add more.
How should I spread protein through the day?
Splitting it over 3 or 4 meals with about 20 to 40 g each makes the total easier to reach.
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