How much protein do I need per day?
Most healthy adults need at least 0.8 g of protein per kg of body weight per day. People who exercise regularly are commonly advised 1.2 to 2.0 g per kg. Enter your weight and activity level to get your range.
This is general information, not medical advice. If you have kidney disease or another medical condition, or you are pregnant, ask a health professional before changing your protein intake.
Daily protein by body weight
| Weight | Mostly sedentary | Active (regular walking or exercise) | Training hard (strength or endurance) |
|---|---|---|---|
| 50 kg | 40–50 g | 60–80 g | 80–100 g |
| 60 kg | 48–60 g | 72–96 g | 96–120 g |
| 70 kg | 56–70 g | 84–112 g | 112–140 g |
| 80 kg | 64–80 g | 96–128 g | 128–160 g |
| 90 kg | 72–90 g | 108–144 g | 144–180 g |
| 100 kg | 80–100 g | 120–160 g | 160–200 g |
Frequently asked questions
How much protein per day for an adult?
The reference intake for healthy adults is 0.8 g per kg of body weight per day, so about 56 g for a 70 kg adult. Active people are commonly advised 1.2 to 2.0 g per kg.
How much protein per meal?
Spreading protein over 3 or 4 meals is common, which is roughly 20 to 40 g per meal for most active adults.
Can I get enough protein on a vegan diet?
Yes. Lentils, chickpeas, tofu, tempeh, seitan, soy products and whole grains all provide protein; combining several sources through the day works well.
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