Protein needs by goal
| Goal | Per kg a day | For 60 kg | For 80 kg |
|---|---|---|---|
| Minimum for a healthy adult | 0.8 g | 48 g | 64 g |
| Lose fat, keep muscle | 1.2 to 1.6 g | 70 to 95 g | 95 to 130 g |
| Build muscle with training | 1.6 to 2.2 g | 95 to 130 g | 130 to 175 g |
| On GLP-1 medication | 1.2 to 1.6 g | 70 to 95 g | 95 to 130 g |
Why protein matters when you lose weight
- It keeps you full: protein is the most filling nutrient, which makes a calorie deficit easier to live with.
- It protects muscle: with strength training, enough protein means the weight you lose comes from fat.
- It costs energy to digest: about 20 to 30% of protein calories are used just to process it.
How much per meal
Your body uses protein best in portions of about 20 to 40 g, three or four times a day. A palm of meat, fish or tofu is about 25 to 30 g; two eggs, 13 g; a pot of skyr, 15 to 20 g. Read our full protein guide for a table of foods.
Protein is one of three macros: see your carbs and fat too with the macro calculator, and track your body composition with the body fat calculator.
Questions about protein
How much protein do I need to lose weight?
About 1.2 to 1.6 g per kg of body weight a day, spread over three or four meals. For 70 kg, that is about 85 to 110 g.
Can you eat too much protein?
For healthy adults, up to about 2 g per kg a day is considered safe. If you have kidney disease, ask your doctor first.
How much protein is in an egg?
About 6 to 7 g in a large egg. Two eggs give about 13 g, a good start for breakfast.
Do I need protein shakes?
No. They are handy on busy days, but food covers most people's needs: meat, fish, eggs, dairy, tofu and legumes.
Sources
- Leidy HJ, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015.
- Morton RW, et al. Protein supplementation and resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 2018.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
This calculator gives general estimates, not medical advice. If you have kidney disease or another condition, ask your doctor before changing your protein intake.