Use 0.83 g of protein per kilo per day for the adult reference intake, 1.2 to 1.6 g/kg/day for weight loss and around 1.6 g/kg/day for muscle gain. At 60 kg, that gives, respectively, 50 g, 72 to 96 g and 96 g per day, for both healthy women and healthy men.
Calculate my daily protein with the free tool: enter your weight, age, activity and goal, then compare the result with the guidelines below. The sports coefficients it uses may be higher than the general guidelines in this table: its result remains an estimate to put into context.
Calculating daily protein: which formula should you use?
Daily protein in grams = weight in kilograms × coefficient in g/kg/day. The coefficient depends on your situation, not how many tubs you have in your cupboard.
The European EFSA reference intake is 0.83 g/kg/day for healthy adults of both sexes. This is a reference intake to cover the population’s needs, not an optimal dose for every sport.
Choose your guideline using this table:
| Situation | Daily guideline | How to use it |
|---|---|---|
| Healthy sedentary adult | 0.83 g/kg/day | General nutritional reference intake |
| Weight loss, moderate deficit | 1.2 to 1.6 g/kg/day | Practical range, with physical activity |
| Muscle gain with strength training | 1.6 to 2.0 g/kg/day | Start around 1.6; the upper end provides a margin |
| Over 65, healthy | 1.0 to 1.2 g/kg/day | PROT-AGE guideline for preserving function |
These goals overlap. A 68-year-old who does strength training should not add the “age” and “muscle” coefficients together. Clinical context and training determine the target.
Table: how much protein for 50 to 100 kg?
All values represent grams of protein per day, food and supplements combined, rounded to the nearest whole number. The sedentary column uses 0.83 g/kg/day, weight loss 1.2 to 1.6, muscle gain 1.6 to 2.0 and over-65s 1.0 to 1.2.
| Weight | Sedentary | Weight loss | Muscle gain | Over 65 |
|---|---|---|---|---|
| 50 kg | 42 g | 60 to 80 g | 80 to 100 g | 50 to 60 g |
| 55 kg | 46 g | 66 to 88 g | 88 to 110 g | 55 to 66 g |
| 60 kg | 50 g | 72 to 96 g | 96 to 120 g | 60 to 72 g |
| 65 kg | 54 g | 78 to 104 g | 104 to 130 g | 65 to 78 g |
| 70 kg | 58 g | 84 to 112 g | 112 to 140 g | 70 to 84 g |
| 75 kg | 62 g | 90 to 120 g | 120 to 150 g | 75 to 90 g |
| 80 kg | 66 g | 96 to 128 g | 128 to 160 g | 80 to 96 g |
| 85 kg | 71 g | 102 to 136 g | 136 to 170 g | 85 to 102 g |
| 90 kg | 75 g | 108 to 144 g | 144 to 180 g | 90 to 108 g |
| 95 kg | 79 g | 114 to 152 g | 152 to 190 g | 95 to 114 g |
| 100 kg | 83 g | 120 to 160 g | 160 to 200 g | 100 to 120 g |
The table assumes an appropriate weight for the calculation and no specific medical needs. If you have substantial obesity, do not automatically turn your current weight into a maximum protein target.
Calculating daily protein for a woman
At the same weight and with the same goal, the adult calculation does not require a separate coefficient for women. A 60 kg woman gets 60 × 0.83 = 49.8 g for the general reference intake, or 60 × 1.6 = 96 g in a strength-training context. EFSA confirms the same per-kilo guideline for both sexes.
For a woman who wants to lose weight, the practical starting point is therefore 72 to 96 g at 60 kg, 84 to 112 g at 70 kg or 96 to 128 g at 80 kg. With regular strength training, aiming for the upper end of this range is a reasonable option.
Pregnancy and breastfeeding require a different calculation. EFSA proposes additional intakes of 1, 9 and 28 g/day depending on the trimester of pregnancy, then 19 g/day during the first six months of breastfeeding and 13 g/day thereafter. These nutritional guidelines are not a weight-loss programme.
At menopause, the priority remains preserving muscle through adequate food intake and strength training. “Protein for women” marketing does not provide an extra biological coefficient.
How much protein per day for weight loss?
1.2 to 1.6 g/kg/day is a defensible starting range for many adults losing weight. The review by Leidy and colleagues describes better preservation of lean mass and a modest satiety effect with higher intakes, but long-term results depend in particular on adherence to the diet.
The logic is simple: an energy deficit can lead to loss of both fat and muscle. Protein supplies the amino acids needed for tissue turnover, while resistance training challenges the muscle you want to preserve.
Protein does not trigger fat loss on its own. Adding a shake without considering all your meals may simply increase calorie intake. Whey is a convenient food, not a hormonal shortcut.
Current weight or target weight: which should you use?
If your weight is close to your usual stable weight, your current weight provides a simple calculation. If you have substantial obesity, work with a dietitian to define your reference weight: adjusted weight, a realistic goal and lean mass are not interchangeable.
Arithmetic example, not a prescription: 1.6 × 80 kg gives 128 g, whereas 1.6 × 100 kg gives 160 g. This change in the calculation basis explains why two calculators may suggest different totals. A randomly chosen target weight does not make the result more medically sound.
If you are already very lean, in a substantial deficit and training hard, general guidelines are no longer enough. Do not use contest preparation as a template for losing a few kilos.
How much protein to build muscle?
Start at around 1.6 g/kg/day, with progressive strength training. In the Morton meta-analysis, 49 trials involving 1,863 participants placed the average plateau for additional lean-mass gains at around 1.62 g/kg/day. This average result does not identify an exact threshold for each person.
The range up to 2.0 g/kg/day provides a practical margin, not proof that 140 g works better than 112 g for every 70 kg person. One author reports funding and fees from the dairy industry: a reason to examine the methods and limitations rather than turn this review into an advertisement.
If you already reach your target, check progression in the weights you lift, total energy intake and recovery before adding powder. The strength protocol after 40 · FR helps structure this stimulus.
How much protein after 65?
The PROT-AGE group suggests 1.0 to 1.2 g/kg/day for healthy people over 65, or 70 to 84 g for 70 kg. It recommends at least 1.2 g/kg/day for active people.
This is an expert consensus, distinct from the EFSA reference intake. The group’s operations were funded by Nestlé Nutrition, and several authors report industry ties. Illness, undernutrition or renal impairment require clinical adjustment, not an automatic increase.
How much protein per meal, and how do you count it?
Distinguish between food weight, declared protein content and powder weight. For a food listing 20 g of protein per 100 g, a 150 g portion provides 30 g. This is an example of a label calculation, not the composition of a real product.
A review on protein distribution suggests around 0.4 g/kg per meal across four meals in a strength-training context. It does not demonstrate a 30 g digestive limit. Its lead author reports an advisory role with a sports nutrition brand.
To spread out an illustrative target of 96 g, you could plan:
| Meal | Protein target |
|---|---|
| Breakfast | 24 g |
| Lunch | 30 g |
| Snack if useful | 12 g |
| Dinner | 30 g |
| Total | 96 g |
The high-protein breakfast and the table of protein-rich foods · FR help translate your total into meals. For sources, the animal and plant protein · FR comparison helps you add variety without reducing every plate to a gram count.
A simple plan to stick to your target
Tracking helps identify a gap, not monitor every bite indefinitely. Here is a suggested approach, with no claim that it has been tested as a clinical protocol:
- Choose the range that matches your situation.
- Observe three ordinary days and read the labels.
- Boost the lowest-protein meal if the total is too low.
- Spread the target across the meals you actually eat.
- After two weeks, reassess hunger, digestion, recovery and feasibility.
Precautions: when this table is not enough
Kidney disease, pregnancy, breastfeeding, chronic illness, undernutrition or an eating disorder warrant a target discussed with your doctor or a dietitian. Unintentional weight loss or a marked drop in appetite after 65 calls for an assessment.
If increasing protein causes persistent digestive pain or crowds out vegetables, starchy foods and other useful foods, rethink your approach. No figure in the table is a universal upper safety limit.
The Verdict
Main sources
The references below were accessed on 12 October 2026:
