Protein helps you build and repair muscle, recover from exercise and stay full for longer — but how much do you actually need? It depends on your weight and how active you are. Use the free protein intake calculator below to get a simple daily target in grams, tailored to your goal.

How much protein do you need a day?

The basic recommendation for a healthy adult is about 0.8 g of protein per kg of body weight a day, which is enough to prevent deficiency. But if you exercise, want to build muscle or are losing fat, you need more. Active people do well on 1.2 to 1.6 g per kg, while those building muscle or dieting to preserve muscle often aim for 1.6 to 2.2 g per kg. For a 70 kg person that is roughly 84 to 154 g a day depending on the goal.

Why protein matters

Protein provides the building blocks (amino acids) your body uses to repair muscle, make enzymes and hormones, and keep your skin, hair and nails healthy. It is also the most filling of the three macronutrients, so a higher-protein diet can make it easier to control your appetite and manage your weight. Getting enough is especially important when you are in a calorie deficit or training regularly.

Best sources of protein

Good options include chicken, turkey, fish, eggs, Greek yoghurt, milk, cheese, lean beef, beans, lentils, tofu, tempeh, edamame and protein powder. Aim to include a source of protein at every meal, and spread your intake across the day rather than eating it all at once, which helps your body use it more effectively.

Frequently asked questions

How much protein to build muscle?

Most evidence points to about 1.6 to 2.2 g of protein per kg of body weight a day for building muscle, combined with resistance training. Eating much more than this does not add extra benefit for most people.

Can you eat too much protein?

For healthy people, high-protein diets are generally safe. Very high intakes are not more effective for muscle and may be hard on the kidneys for those with existing kidney disease, who should follow medical advice.

Is 100g of protein a day enough?

It depends on your weight and goal. For a person around 60 to 70 kg who exercises, 100 g is a solid target. Larger or very active people, or those building muscle, may need more. Use the calculator above for your own number.