The basic guideline for healthy adults is 0.83 grams of protein per kilogram of body weight per day. If you exercise regularly or are over 65, your requirements are higher. In this article, you’ll find the formula, a summary table for each goal and three detailed calculation examples, so you can work out how much protein you need per day in under a minute.
How much protein do you need each day?
According to the Health Council of the Netherlands and the European Food Safety Authority (EFSA), a healthy adult needs 0.83 grams of protein per kilogram of body weight per day. For someone weighing 70 kilos, that amounts to approximately 58 grams of protein per day.
That 0.83 grams per kilo is a maintenance guideline: sufficient for people who do little exercise. Proteins are the building blocks of your body, including your muscles and bones. Two EU-approved health claims apply here. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones. If you’re training specifically to build muscle, taking part in endurance sports or getting older, scientific guidelines recommend a higher intake. You can calculate exactly how much using the formula below.
What is the formula for calculating your protein requirement?
The formula is: body weight in kilograms × protein factor = protein requirement in grams per day. The protein factor is 0.83 for an average adult and rises to 2.2 grams per kilo for athletes working on building muscle.
Here’s how to use the formula:
- Take your body weight in kilograms.
- Choose the protein factor that suits your situation (see the table below).
- Multiply the two numbers. The result is your guideline in grams of protein per day.
Would you like to track your carbohydrates and fats as well as your protein? Read on to find out how macro counting works.
How many grams of protein per kilogram do you need for your situation?
Use the guidelines below to choose your protein factor. The value for maintenance comes from the Health Council of the Netherlands and the EFSA; the values for athletes are taken from international sports nutrition guidelines, including the position statement by the International Society of Sports Nutrition (Jäger et al., 2017) and the meta-analysis by Morton et al. (2018) in the British Journal of Sports Medicine. The guideline for older adults comes from the PROT-AGE study group (Bauer et al., 2013).
| Situation | Grams of protein per kg of body weight per day | Example for a 70 kg person |
|---|---|---|
| Average adult (maintenance) | 0.83 | 58 grams |
| Endurance sports (running, cycling, swimming) | 1.2 – 1.4 | 84–98 grams |
| Strength training and muscle building | 1.6–2.2 | 112–154 grams |
| Losing weight whilst maintaining muscle mass | 1.6–2.2 | 112–154 grams |
| Older adults (65+) | 1.0–1.2 | 70–84 grams |
Two notes on the table. Firstly, Morton’s meta-analysis shows that the effect of extra protein on muscle growth during strength training levels off at around 1.6 grams per kilogram per day. The upper end of the range is therefore not a goal in itself. Secondly, when losing weight, you consume fewer calories, so a higher protein intake is actually recommended. Protein contributes to the maintenance of muscle mass. This is precisely the goal whilst losing weight.
Are you vegan or vegetarian? As a rule of thumb, add 20 to 30 per cent to the figures above. For an average adult weighing 70 kg, the maintenance guideline of 58 grams would then become approximately 70 to 75 grams of protein per day. Read on to find out why this increase is necessary, and when it doesn’t apply.
How do you calculate your protein requirement in practice?
Three detailed examples using the formula body weight × protein factor:
Example 1: 70 kg, little exercise
70 × 0.83 = approximately 58 grams of protein per day. You can get this, for example, from three meals, each containing around 15 to 20 grams of protein, supplemented with a dairy- or nut-rich snack.
Example 2: 85 kg, strength training aimed at building muscle
85 × 1.6 to 2.2 = 136 to 187 grams of protein per day. A practical starting point in the middle of that range: 85 × 1.8 = approximately 153 grams per day, spread across four to five meals of 25 to 40 grams each.
Example 3: 62 kg, running three times a week
62 × 1.2 to 1.4 = 74 to 87 grams of protein per day. Endurance athletes therefore fall between the maintenance guideline and the strength training range.
How much protein do you need as a vegan or vegetarian?
As a vegan or vegetarian, a good rule of thumb is to follow the general guideline plus 20 to 30 per cent. For maintenance, this means approximately 1.0 to 1.1 grams of protein per kilogram of body weight per day, rather than 0.83 grams. If, as a vegetarian, you eat eggs and dairy products every day, you’ll be closer to the lower end of that range; if you follow a completely plant-based diet, you should aim for the upper end.
There are two reasons for this allowance. On average, plant-based proteins are digested slightly less efficiently than animal proteins, meaning your body retains less protein per gram consumed. In addition, most plant-based sources have a less complete amino acid profile: for example, cereals contain relatively little lysine, whilst pulses contain relatively little methionine. Soya is the best-known exception: it provides a complete amino acid profile, comparable to animal protein sources.
Two caveats to keep things fair. Firstly, that 20 to 30 per cent figure is a rule of thumb, not a law. If you consciously combine different sources, such as grains with pulses (think wholemeal bread with hummus or rice with lentils), the amino acid profiles largely complement each other, so you won’t need to add as much. Secondly, if, as a strength athlete, you’re already at the upper end of the sports range – around 2.2 grams per kilo – you don’t need to add another 30 per cent on top of that. At that level, you’re already consuming plenty of protein, and current research suggests that consuming more protein does not lead to additional muscle growth; you’re better off focusing on variety in your sources rather than on even higher amounts.
Calculation example: a 70 kg vegan, maintenance
The baseline is 70 × 0.83 = approximately 58 grams of protein per day. Add 20 to 30 per cent to that: 58 × 1.2 to 1.3 = approximately 70 to 75 grams of protein per day. You can get this, for example, from porridge with soya yoghurt for breakfast, wholemeal bread with hummus for lunch, a lentil curry with brown rice for dinner and a handful of nuts as a snack.
Would you like to explore this in more depth, with specific plant-based sources and their protein content? Read more in Eating enough protein as a vegan. And if you consistently find yourself falling short of your calculated amount, you’ll find plant-based protein powders in our vegan protein collection with transparent labelling and no unnecessary additives, including a certified organic option made from pure fava beans.
Where do you get your daily protein from?
Start with everyday foods. As a guide: 100 grams of chicken breast provides around 23 grams of protein, an egg around 7 grams, 250 grams of low-fat quark around 25 grams, 100 grams of cooked lentils around 9 grams and a handful of nuts around 6 grams. Three balanced meals will usually go a long way towards meeting your maintenance requirements.
If you consistently fail to reach your calculated intake on training days, a protein shake is a practical supplement: a single scoop of protein powder easily provides 20 to 25 grams of protein. Protein contributes to a growth in muscle mass, in combination with training aimed at building muscle. Would you like to know how such a powder works and what to look out for when choosing one? Read about why whey protein works and what it does, or check out the benefits of protein powder.
Would you rather see straight away what suits your calculated requirements? Take a look at our protein powders: whey and plant-based, with a fully transparent list of ingredients and no unnecessary additives.
Frequently asked questions about calculating protein requirements
How do you calculate your daily protein intake for muscle building?
Multiply your body weight in kilograms by 1.6 to 2.2. If you weigh 80 kilos, that works out at 128 to 176 grams of protein per day. Protein contributes to a growth in muscle mass; strength training itself remains the stimulus, whilst protein provides the building blocks. According to current research, consuming more than 2.2 grams per kilo does not result in any additional muscle growth.
Is there a protein calculator I can use?
You don’t need a separate calculator: the calculation is simply a multiplication. Take your weight in kilograms, choose your protein factor from the table above and multiply the two together. For example, someone weighing 75 kilograms who does little exercise would calculate 75 × 0.83 = approximately 62 grams of protein per day.
How much protein does a man or woman need per day?
The guideline is the same for men and women: it’s based on grams per kilogram of body weight, not on gender. A man weighing 85 kilos needs around 71 grams a day for maintenance and 136 to 187 grams for muscle building; a woman weighing 65 kilos needs around 54 grams and 104 to 143 grams respectively.
Is it possible to consume too much protein?
For healthy adults, there is no clear evidence that a high protein intake is harmful. An extremely high intake is not recommended; stick to a balanced diet. If you have kidney problems, consult your doctor first before increasing your protein intake.
Using the formula, the table and the examples above, you can work out your own protein requirements in a minute. If you can’t meet your needs through diet alone, you’ll find a straightforward supplement in our protein range with a label you can easily understand.
