Protein Intake by Body Weight
How much protein you need depends mostly on your body weight and your goal. Pick your weight below for the daily grams to build muscle, lose fat or maintain, plus how training and age change the number.
Daily protein by body weight
Each row shows the daily target for a 30-year-old with moderate activity and 3 training days a week. Every figure comes from the same engine as our protein calculator, which uses ISSN, ACSM and peer-reviewed research on protein for muscle, fat loss and performance.
| Body weight | Build muscle | Lose fat | Maintain |
|---|---|---|---|
| 50 kg (110 lb) | 100 g | 110 g | 60 g |
| 55 kg (121 lb) | 110 g | 121 g | 66 g |
| 60 kg (132 lb) | 120 g | 132 g | 72 g |
| 65 kg (143 lb) | 130 g | 143 g | 78 g |
| 70 kg (154 lb) | 140 g | 154 g | 84 g |
| 75 kg (165 lb) | 150 g | 165 g | 90 g |
| 80 kg (176 lb) | 160 g | 176 g | 96 g |
| 85 kg (187 lb) | 170 g | 187 g | 102 g |
| 90 kg (198 lb) | 180 g | 198 g | 108 g |
| 95 kg (209 lb) | 190 g | 209 g | 114 g |
| 100 kg (220 lb) | 200 g | 220 g | 120 g |
| 105 kg (231 lb) | 210 g | 231 g | 126 g |
How to read these numbers
Protein targets are set per kilogram of body weight, so a heavier person needs more grams. The calculator starts from a range for your goal (for example building muscle sits around 1.6 to 2.4 g per kg) and then moves it up or down for training volume and for age. These pages show the typical case. If you train more, are older, or have a different goal, your own result will differ.
If you want the reasoning behind per-kilogram targets, read how much protein per kg of body weight and how much protein per day. This is general information, not medical advice; see the disclaimer.