Free tool
Protein calculator
Protein is the macro worth getting right. It protects muscle while you are in a deficit and it is by some distance the most filling of the three. Enter your weight and goal for a daily protein intake target in grams, a sensible range around it, and how to split it across meals.
Updated
Where the numbers come from
The research consensus for people who train sits around 1.6–2.2 g per kilogram of bodyweight per day. Higher within that range while cutting, because a deficit is when muscle is most at risk.
Going above roughly 2.2 g/kg has not been shown to add much for most people. It is not harmful for healthy kidneys, it is just unnecessary, and it crowds out carbs and fat you would probably rather eat.
If you are not training at all, 1.2–1.6 g/kg is plenty.
Quick reference
Protein per day by body weight.
If you just want the number, find your weight. The maintenance column is for people who do not train; the fat-loss column assumes some resistance training, which is what makes a higher intake worthwhile.
| Body weight | RDA minimum (0.8 g/kg) | Maintain (1.2–1.6 g/kg) | Lose fat or build muscle (1.6–2.2 g/kg) |
|---|---|---|---|
| 50 kg (110 lb) | 40 g | 60–80 g | 80–110 g |
| 60 kg (132 lb) | 48 g | 72–96 g | 96–132 g |
| 70 kg (154 lb) | 56 g | 84–112 g | 112–154 g |
| 80 kg (176 lb) | 64 g | 96–128 g | 128–176 g |
| 90 kg (198 lb) | 72 g | 108–144 g | 144–198 g |
| 100 kg (220 lb) | 80 g | 120–160 g | 160–220 g |
The RDA is the amount that prevents deficiency in sedentary adults. It is a floor, not a target, and it was never designed for someone trying to keep muscle while eating less. Where these numbers come from →
How much protein to lose weight?
More than you would eat at maintenance, for two reasons. In a calorie deficit your body is more willing to break down muscle for energy, and a higher protein intake, alongside some strength training, is the most reliable way to make sure the weight you lose is mostly fat. Protein is also the most satiating macronutrient, so the same number of calories keeps you fuller for longer.
For most people losing weight, 1.6–2.2 g per kilogram of body weight is the useful range. If you have a lot of weight to lose, base it on your goal weight instead: 2.2 g/kg of a 110 kg body is 240 g a day, which is more than anyone needs and hard to eat.
Knowing the target is the easy half. Add up what you actually ate with the protein counter →
Hitting it
What that looks like on a plate.
Targets are easy to set and harder to reach, especially on a vegetarian diet. These are rough protein figures for common foods, enough to plan a day without weighing anything.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100 g | ~31 g |
| Egg | 1 large | ~6 g |
| Paneer | 100 g | ~18 g |
| Greek yoghurt | 150 g | ~15 g |
| Curd (dahi) | 1 katori | ~4 g |
| Dal, cooked | 1 katori | ~6 g |
| Rajma / chole, cooked | 1 katori | ~8 g |
| Soya chunks, dry | 50 g | ~26 g |
| Whey protein | 1 scoop | ~24 g |
| Tofu | 100 g | ~12 g |
| Roti | 1 | ~3 g |
| Rice, cooked | 1 cup | ~4 g |
Frequently asked questions
Should I use bodyweight or goal weight?
For most people current bodyweight is fine. If you are carrying a lot of fat, calculating from your goal weight or lean mass avoids an unnecessarily large number.
How much protein do I need a day to lose weight?
Roughly 1.6–2.2 g per kilogram of body weight, or 1.2–1.6 g/kg of your goal weight if you have a lot to lose. For a 70 kg person that is about 110–150 g a day. The higher end is most useful when the deficit is large or you are already fairly lean.
How much protein does a woman need per day?
The same per-kilogram figures apply regardless of sex. A 60 kg woman who does not train needs roughly 70–95 g; one who is lifting or losing weight will do better on 95–130 g. Women are, on average, more likely to under-eat protein rather than over-eat it.
Is 0.8 g per kg of protein enough?
It is enough to avoid deficiency if you are sedentary and maintaining weight. It is not enough to protect muscle well during weight loss or to support strength training, and older adults generally need more to maintain muscle at all.
Does protein timing matter?
Far less than the daily total. Spreading it across three or four meals is mildly better than one large hit, but hitting your total is the part that matters.
Is high protein bad for your kidneys?
There is no good evidence of harm in people with healthy kidneys. If you have existing kidney disease, speak to your doctor before raising protein intake.
How do I hit this on a vegetarian diet?
Paneer, curd, dal, rajma, chole, soya chunks and whey do most of the work. Soya chunks in particular are unusually protein-dense and cheap. BetterCal follows your diet setting, so its suggestions stay relevant. See Indian food tracking.
Next step
Track protein without the arithmetic.
Describe the meal; BetterCal fills in protein, carbs and fat. Free to start on iPhone and Android.
