Protein guide
How much protein per day
Updated October 11, 2026 · MyPlate
Start from body weight, in grams per kilogram. A widely used adult reference intake is 0.8 g of protein per kg per day. For most people who exercise, the International Society of Sports Nutrition says 1.4 to 2.0 g per kg per day is sufficient. Multiply your weight in kilograms by the figure you are using, then build meals from foods with a known protein amount.
Protein targets are ranges, not a single perfect number. The low end is about covering basic needs. The higher end is about training and about keeping muscle while you eat less. This page uses two sources you can open: the ISSN position stand on protein and exercise, and USDA FoodData Central servings from our chart. It does not invent a personal prescription.
Ranges
| Situation | Figure | Source |
|---|---|---|
| Adult reference often used as a minimum | 0.8 g/kg/day | Common RDA figure used on our protein calculator |
| Most exercising adults | 1.4–2.0 g/kg/day | ISSN position stand, 2017 |
| Resistance-trained, in a calorie deficit, to maximize lean mass retention | 2.3–3.1 g/kg/day may be needed | Same ISSN paper |
| Per serving, general recommendation in that paper | about 0.25 g/kg, or 20–40 g | Same ISSN paper |
The 2.3 to 3.1 g/kg range is specifically about resistance-trained people in a hypocaloric period. It is not the default for a person who does not lift. If you have kidney disease, the right intake is a medical question, not a calculator question.
Worked example
An adult who weighs 80 kg:
- 0.8 g/kg is 64 g of protein a day.
- 1.4 g/kg is 112 g.
- 1.6 g/kg is 128 g.
- 2.0 g/kg is 160 g.
A day aimed at 128 g could look like this, using only chart servings. Roasted skinless chicken breast, 100 g, is 31.0 g protein and 165 kcal (FDC 171477). Greek yogurt, plain nonfat, 100 g, is 10.3 g protein and 61 kcal (FDC 330137). One large raw egg is 6.3 g protein and 72 kcal (FDC 171287). One cup cooked lentils is 17.9 g protein and 230 kcal (FDC 172421). Tuna, light, canned in water, 3 oz, is 16.1 g protein and 76 kcal (FDC 334194). Cottage cheese, 2% fat, 100 g, is 11.0 g protein and 84 kcal (FDC 328841).
Add those protein grams: 31.0 + 10.3 + 6.3 + 17.9 + 16.1 + 11.0 = 92.6 g. That covers the 0.8 g/kg target for this 80 kg adult (64 g) and does not yet reach 128 g. A second 100 g of the same chicken would add 31 g, for 123.6 g, close to 1.6 g/kg. Calories for that set, including the second chicken portion, are 165 + 61 + 72 + 230 + 76 + 84 + 165 = 853 kcal before the rest of the day's food. Protein foods still have calories. Fit them inside the target from the calorie calculator.
Common mistakes
- Copying a gram target from a heavier person.
- Using a per-100 g number when you ate a different portion. The tuna row is 3 oz (85 g), not 100 g.
- Raising protein and forgetting the calorie deficit still has to exist if fat loss is the goal. See calories to lose weight.
- Treating 2.3 g/kg as a requirement for every adult. The ISSN sentence is narrower than that.
Sources
- Jäger et al., J Int Soc Sports Nutr. 2017. PMID 28642676. Daily ranges and the per-serving note above are from that abstract.
- USDA FoodData Central IDs listed in the example, retrieved 11 October 2026.
Use the protein calculator, the high-protein foods list, and the macro calculator.
Frequently asked questions
How much protein do I need a day?
A common adult reference is 0.8 g per kg of body weight per day. For most exercising adults, the ISSN position stand says 1.4 to 2.0 g per kg per day is sufficient.
How much protein while losing weight?
The same ISSN paper says 2.3 to 3.1 g per kg per day may be needed to maximize retention of lean mass in resistance-trained people during a hypocaloric period. That is a high range for people who lift, not a minimum for everyone.
How do I turn g/kg into grams?
Multiply body weight in kilograms by the grams-per-kilogram figure. An 80 kg adult at 0.8 g/kg is 64 g. The same person at 1.6 g/kg is 128 g.
Does protein timing matter?
The ISSN abstract says a general recommendation is about 0.25 g per kg per serving, or an absolute dose of 20 to 40 g, spread through the day.
Which foods are high in protein?
Use foods with a USDA record. On our chart, 100 g roasted skinless chicken breast is 31 g protein (FDC 171477). See the high-protein foods page.
Where is the calculator?
The protein calculator on this site turns weight and a goal into a daily gram target. The macro calculator splits protein, carbs, and fat.