Learn exactly how much protein you need daily based on your body weight, activity level, and fitness goals. Evidence-based recommendations from sports nutrition research.
Understanding your daily protein needs is the foundation of good nutrition. Whether you’re building muscle, losing weight, or simply maintaining your health, getting the right amount of protein matters.
Research from the International Society of Sports Nutrition recommends 1.6-2.2 grams of protein per kilogram of body weight daily for optimal muscle building when combined with resistance training. For a 70kg (154lb) person, this equals 112-154g of protein per day.
It depends on your body weight and goals. For a 70kg person, 100g provides about 1.4 g/kg (0.6 g/lb), which is adequate for moderate activity but may be insufficient for intense training or muscle building. Use our protein calculator to find your personalized recommendation.
For healthy adults with normal kidney function, protein intakes up to 2.2–3.0 g/kg/day (1.0–1.4 g/lb/day) are considered safe according to research. Higher amounts show no additional muscle-building benefits. However, individuals with pre-existing kidney disease should consult their physician before increasing protein intake.