Units

Weight (kg)

Goal

Meals per Day

Your Results

—g

Daily Protein Target

per day

Low
< 0.8 g/kg Adequate
0.8–1.2 Optimal
1.2–2.0 High
2.0+

Per Meal

—

g per meal

Calories from Protein

—

kcal

% of 2000 kcal Diet

—

of daily calories

The RDA minimum is 0.8 g/kg, but most active individuals benefit from more. Protein intake up to 2.2 g/kg is considered safe for healthy adults.

How Much Protein Do You Need?

Protein requirements vary significantly based on your activity level, body composition goals, and overall health. The Recommended Dietary Allowance (RDA) of 0.8 g/kg is the minimum to prevent deficiency — not the optimal amount for active people.

The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g/kg/day for physically active individuals to optimize training adaptations and body composition. Research consistently shows higher protein intake supports muscle protein synthesis, recovery, and satiety during weight loss.

Research update: A 2018 meta-analysis by Morton et al. in the British Journal of Sports Medicine found that protein intakes above 1.6 g/kg/day showed no additional benefit for muscle growth — but higher intakes (up to 2.2 g/kg) may help with satiety during fat loss.

Protein Intake by Goal

The following table shows recommended protein ranges for different goals, with an example calculation for a 70 kg (154 lb) individual.

Goal	Protein (g/kg)	Example (70 kg)
Sedentary / General Health	0.8 g/kg	56 g/day
Active Lifestyle	1.2 g/kg	84 g/day
Endurance Athlete	1.4 g/kg	98 g/day
Weight Loss (preserve muscle)	1.6 g/kg	112 g/day
Muscle Building	1.8 g/kg	126 g/day
Aggressive Muscle Building	2.2 g/kg	154 g/day

Best Protein Sources

A mix of animal and plant proteins ensures a complete amino acid profile. Here are top sources with their protein content per serving.

Animal Sources

Chicken breast — 31 g per 100 g
Eggs — 13 g per 2 large eggs
Greek yogurt — 10 g per 100 g
Salmon — 25 g per 100 g
Whey protein — 25 g per scoop

Plant Sources

Lentils — 9 g per 100 g (cooked)
Tofu — 8 g per 100 g
Chickpeas — 9 g per 100 g (cooked)
Tempeh — 19 g per 100 g
Peanut butter — 25 g per 100 g

Common Protein Myths

"Too much protein damages your kidneys." In healthy adults, high-protein diets (up to 2.2 g/kg) show no adverse effects on kidney function. This concern applies primarily to individuals with pre-existing kidney disease.
"Plant protein is incomplete and inferior." While individual plant sources may lack certain amino acids, eating a variety of plant proteins throughout the day easily provides all essential amino acids. You don't need to combine them in a single meal.
"You can only absorb 30 g of protein per meal." Your body can digest and utilize far more than 30 g per sitting. Larger doses are absorbed more slowly, but virtually all dietary protein is eventually used.
"High protein makes you bulky." Protein alone does not cause significant muscle hypertrophy — that requires progressive resistance training and a calorie surplus. Higher protein during a deficit actually helps preserve lean mass.
"You need protein immediately after a workout." The anabolic window is much wider than once believed. Total daily protein intake matters far more than precise post-workout timing.

Kidney health myth: A 2018 study by Devries et al. found that high protein intake (up to 2.2 g/kg) had no adverse effects on kidney function in healthy adults — even after 1 year. The concern only applies to people with pre-existing kidney disease.

Track Your Protein Intake

MacroLog tracks protein from every meal automatically — via photo, voice, or barcode scan.

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