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How much protein per day? The calculator

Calculate your protein needs based on your weight, activity, age and goal, with a breakdown per meal.

Short answer

An adult needs about 0.83 g of protein per kilo per day, or 58 g for 70 kg. With strength training, muscle gains plateau at around 1.6 g/kg on average. After age 65, experts recommend at least 1.0 to 1.2 g/kg.

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💡 These benchmarks come from EFSA's dietary reference values for the general population, and from a meta-analysis of 49 trials for people who do resistance training.

💡 During periods of weight loss, a higher intake helps limit muscle loss, especially if you do strength training.

💡 Beyond 2.2 g/kg, no additional gain in muscle mass has been demonstrated.

To learn more, explore our article: Animal vs. plant protein: what the 2026 data really say

What the tool measures

Your actual needs are often lower than you think

Whey tubs list serving sizes designed for bodybuilders' needs. EFSA's reference intake for adults is 0.83 g per kilo per day, a level covered by most diets in France.

Needs increase when you train. A meta-analysis of 49 trials in people doing strength training shows that added protein increases strength and muscle mass, but gains plateau at around 1.6 g/kg on average. When losing weight, aiming a little higher helps preserve muscle.

After age 65, muscle responds less well to protein: the PROT-AGE expert group recommends at least 1.0 to 1.2 g/kg. For details, read how much protein per day.

Interpreting the result

Interpret without overpromising

The calculator shows:

  • Your daily total, in grams of protein, not grams of meat.
  • The amount per kilo, between 0.8 and 2.2 g/kg depending on your profile.
  • The amount per meal, for 3 to 4 meals.

These figures are reference points. A difference of 10 to 20 g from one day to the next does not matter: the weekly average matters more.

Calculation and assumptions

Methodology

  • Base ratio by activity level: 0.83 g/kg (sedentary, EFSA reference), 1.0, 1.3, 1.6, then 1.8 g/kg for the most active.
  • Weight loss: +0.4 g/kg, with a minimum of 1.2 g/kg.
  • Muscle gain: at least 1.6 g/kg.
  • The ratios are capped at 2.2 g/kg, the upper bound of the interval in Morton's meta-analysis.
  • Over 65: at least 1.0 g/kg.
  • Per meal = total ÷ 3.5.

Sources consulted

Sources

4 references
  1. EFSA (2012) : Scientific Opinion on Dietary Reference Values for protein

    Reference intake of 0.83 g of protein per kilo per day for adults.

  2. Morton et al. (2018) : protein supplementation and resistance training-induced gains, meta-analysis

    Meta-analysis of 49 trials: above around 1.6 g/kg per day, no additional lean mass gain on average.

  3. Bauer et al. (2013) : recommendations for protein intake in older people, PROT-AGE

    Expert position: at least 1.0 to 1.2 g/kg per day after age 65.

  4. Schoenfeld et Aragon (2018) : How much protein can the body use in a single meal?

    Review of protein distribution across meals: around 0.4 g/kg per meal across at least four meals for muscle gain.

Scope of validity

Limitations to know

  • The calculation uses your total weight. In obesity, needs are generally calculated using an adjusted weight instead: ask a dietitian for advice.
  • If you have kidney disease, discuss protein intake with your doctor.
  • The calculation does not apply to children, growing adolescents or during pregnancy.

Frequently asked questions

Before using the result

How much protein per day for an adult?

Around 0.83 g per kilo per day according to EFSA, or 58 g for 70 kg. Most adults in France already exceed this reference intake.

How much protein per day for strength training?

Around 1.6 g per kilo per day. A meta-analysis of 49 trials found no additional gains beyond this on average, with an upper bound around 2.2 g/kg.

How much protein per meal?

Around 20 to 40 g, or 0.4 g per kilo, spread over 3 to 4 meals. Your body also uses larger amounts: spreading intake out is a bonus, not a requirement.

Is too much protein dangerous for your kidneys?

In people with healthy kidneys, studies have not shown harm from high intakes. If you have kidney disease, discuss intake with your doctor.

Are plant proteins enough?

Yes, with a varied diet: legumes, grains, soya and nuts. Slightly larger amounts are sometimes needed because some sources contain less leucine.

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