Protein calculator
How much protein you need depends on your goal. Get a daily range in grams and how much to eat at each meal.
Short answer
Most people who train need about 1.6–2.2 g of protein per kg of bodyweight a day (0.7–1 g per lb): about 130–175 g for an 80 kg person. In a calorie deficit or on a GLP-1, aim for the higher end relative to your needs and spread it over 3–5 meals.
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The ranges
| Goal | Protein per kg bodyweight |
|---|---|
| Healthy and active | 1.2–1.6 g |
| Build muscle | 1.6–2.2 g |
| Lose fat, keep muscle | 1.8–2.4 g |
| On a GLP-1 | 1.2–1.6 g, with strength training |
| Over 65 | 1.2–1.6 g |
The RDA of 0.8 g/kg prevents deficiency; it isn’t a target for people who train. A 2018 meta-analysis (Morton et al.) found muscle gain levels off around 1.6 g/kg, and higher intakes help hold on to muscle in a calorie deficit. For people with higher body fat we base the target on the weight for a BMI of 25.
Protein on Ozempic, Wegovy or Mounjaro
GLP-1 medicines cut appetite so much that protein is easy to under-eat, and in trials 25–40% of the weight lost was lean mass. Spread protein across meals, eat it first, and lift 2–3 times a week. To see whether you’re keeping muscle, track your waist next to your arms and shoulders, or use the fat vs muscle loss calculator. Read how to keep muscle on a GLP-1.
FAQ
Frequently asked questions
How much protein do I need to build muscle?
About 1.6 g per kg of bodyweight a day (0.7 g per lb), up to 2.2 g/kg. More than that doesn’t add more muscle for most people.
How much protein should I eat on Ozempic?
Many clinicians suggest at least 1.2 g per kg of a healthy reference weight, with strength training. Ask your prescriber for your target.
How much protein can you absorb in one meal?
You absorb all of it; muscle building per meal levels off around 0.4 g/kg, which is why spreading protein over 3–5 meals is a common tip.
Is too much protein bad for you?
For healthy people, intakes up to about 2.2 g/kg are considered safe. If you have kidney disease, ask your doctor.