How Much Protein for a 100 kg (220 lb) Person?
200 g a day to build muscle (2 g per kg, or about 0.91 g per lb). To lose fat the target is 220 g; to maintain your weight it is 120 g.
Assumes a 30-year-old with a moderate activity level and 3 training days a week. Use the protein calculator for your own numbers.
Daily protein for 100 kg by goal
| Goal | Target per day | Range per day | Per meal (4 meals) | Calories from protein |
|---|---|---|---|---|
| Build muscle | 200 g (2 g/kg) | 160–220 g | 50 g | 800 kcal |
| Lose fat | 220 g (2.2 g/kg) | 160–280 g | 55 g | 880 kcal |
| Athletic performance | 180 g (1.8 g/kg) | 140–200 g | 45 g | 720 kcal |
| Maintain weight | 120 g (1.2 g/kg) | 80–160 g | 30 g | 480 kcal |
The target is the middle of the evidence-based range for each goal. Calories from protein use 4 kcal per gram. Basis: ISSN 2017: 1.4-2.0 g/kg is enough for most exercising people; Morton 2018: gains level off near 1.6 g/kg.
The arithmetic, step by step
Here is how the muscle-building number for 100 kg is worked out, so you can check it.
- Body weight times grams per kilogram: 100 kg × 2 g = 200 g a day.
- Split over 4 meals: 200 g ÷ 4 = 50 g per meal.
- Calories from that protein: 200 g × 4 kcal = 800 kcal.
- In pounds: 100 kg is 220 lb, so 200 g is about 0.91 g per pound of body weight.
Swap in the fat-loss rate of 2.2 g per kg and the same sum gives 220 g; at the maintenance rate of 1.2 g per kg it gives 120 g.
How training changes it (muscle-building goal)
The same 100 kg person needs more protein as training volume rises. These examples keep the goal as building muscle and change only activity and training days.
| Activity | Target per day | Range per day |
|---|---|---|
| Sedentary, no training | 170 g (1.7 g/kg) | 145–220 g |
| Light activity, 2 training days | 190 g (1.9 g/kg) | 155–220 g |
| Moderate activity, 3 training days | 200 g (2 g/kg) | 160–220 g |
| High activity, 5 training days | 200 g (2 g/kg) | 170–220 g |
| Athlete, 6 training days | 200 g (2 g/kg) | 180–220 g |
Does age change the number?
Yes, from about 50. Older adults respond less to the same dose of protein, so the calculator adds a little for age 50 and over and a little more from 65. For a 100 kg person building muscle at a moderate activity level:
- At age 30: 200 g a day (2 g/kg)
- At age 55: 200 g a day (2 g/kg)
- At age 70: 200 g a day (2 g/kg)
Protein for 100 kg: common questions
How much protein should a 100 kg person eat per day?
It depends on the goal. For a 100 kg (220 lb) person with a moderate activity level and 3 training days a week, the calculator suggests about 200 g a day to build muscle (range 160–220 g), 220 g to lose fat, and 120 g to maintain weight.
How much protein per meal for 100 kg?
Split over 4 meals, the muscle-building target of 200 g works out to about 50 g per meal. The fat-loss target of 220 g is about 55 g per meal.
How many grams of protein per pound is that for 220 lb?
The muscle-building target of 2 g per kg is about 0.91 g per pound of body weight. For 220 lb that is roughly 200 g a day.
Other body weights
General information, not medical advice. People with kidney disease or other medical conditions should ask a doctor or dietitian first. See the disclaimer.