To build and keep muscle, aim for about 1.6–2.2 g of protein per kilogram of body weight per day; a practical target for most people is ~2 g/kg. Example: an 80 kg person → about 160 g of protein per day, split across 3–5 meals (20–40 g per meal). In a calorie deficit (fat loss), stay near the upper end (~2.2 g/kg) to preserve muscle. MicroPlan works out your exact target for free.
Daily protein intake (in grams) at three levels: 1.6, 2.0 and 2.2 g per kilogram.
| Body weight | 1.6 g/kg | 2.0 g/kg | 2.2 g/kg |
|---|---|---|---|
| 60 kg | 96 g | 120 g | 132 g |
| 70 kg | 112 g | 140 g | 154 g |
| 80 kg | 128 g | 160 g | 176 g |
| 90 kg | 144 g | 180 g | 198 g |
| 100 kg | 160 g | 200 g | 220 g |
For an exact target based on your goal and activity, use the calorie & macro calculator.
About 1.6–2.2 g per kilogram of body weight per day; a practical target for most people is ~2 g/kg. For an 80 kg person that's around 160 g of protein per day.
In a calorie deficit, aim near the upper end (~2.2 g/kg). Protein preserves muscle while you lose fat and is the most filling macro, making the deficit easier to keep.
For healthy people a high protein intake is safe. The muscle benefit rises up to ~2.2 g/kg; beyond that there's no extra benefit, but it isn't harmful.
Around 20–40 g per meal, spread across 3–5 meals, does a good job of stimulating muscle growth through the day.
Chicken, eggs, fish, lean meat, Greek yogurt and skyr, legumes (lentils, beans), tofu and, if needed, protein powder.
No — it's just a convenient way to top up your daily target if you struggle to hit it with whole foods.
MicroPlan calculates your protein, fat and calories for your goal and builds a meal plan — free.
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