Protein supports muscle repair, satiety, and recovery. Here's how much you actually need, based on your goal.
Protein needs scale with body weight and goal. General guidelines:
| Goal | Protein (g/kg body weight) |
|---|---|
| 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 |
More protein isn't always better — intake needs plateau once your target is met, and extra protein beyond roughly 2.2 g/kg generally doesn't add further muscle-building benefit. Spreading protein across 3–4 meals is also more practical than trying to eat it all at once.
Get a personalized daily protein number based on your weight and goal.
Open Protein CalculatorMost 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