Find out how much protein you need each day based on your body weight and fitness goal.
Protein needs depend on activity level and goal. General guidelines per kilogram of body weight:
| Goal | Protein (g/kg) |
|---|---|
| General Health | 1.2 g/kg |
| Active / Fitness | 1.6 g/kg |
| Muscle Gain | 1.8–2.0 g/kg |
| Weight Loss (preserve muscle) | 2.0–2.2 g/kg |
Most people benefit from roughly 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on activity level and goal.
For most healthy adults, higher protein intakes within normal dietary ranges are not harmful, though anyone with kidney conditions should consult a doctor.
No. Protein needs plateau once daily targets are met; extra beyond roughly 2.2 g/kg generally does not add further muscle-building benefit.
Last Updated: July 2026