High-Protein Diet: How Much Protein You Actually Need

How much protein per day

• General health: 0.8-1.0 g per kg of body weight
• Fat loss while preserving muscle: 1.6-2.2 g per kg
• Muscle gain with training: 1.6-2.0 g per kg
• Older adults: 1.0-1.2 g per kg or more, guided by a clinician

Our calculator estimates a daily protein target based on your goal.

Best protein sources

Animal: chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, skyr, cottage cheese. Plant: lentils, chickpeas, tofu, tempeh, edamame, seitan, quinoa, and soy or pea protein powder.

Spreading it through the day

Aim for roughly 25-40 g of protein per meal. Distribution matters less than your daily total, but front-loading breakfast protein can reduce afternoon snacking.

Safety

In healthy adults, higher protein intakes have not been shown to harm kidneys. If you have kidney disease, you need individual advice from your doctor or a renal dietitian before increasing protein.

A sample day (about 130 g protein)

• Breakfast: three-egg scramble with whole-grain toast (about 28 g).
• Lunch: chicken and quinoa bowl (about 40 g).
• Snack: skyr with berries (about 20 g).
• Dinner: salmon, lentils and vegetables (about 40 g).

Frequently asked questions

Do I need protein powder?

No. It is convenient but whole foods can cover your needs.

Can too much protein make you gain fat?

Any excess calories can be stored as fat, whatever their source. Protein is the macronutrient least likely to be overeaten.

Is protein needed on rest days?

Yes. Muscle repair continues after training.

This article is for general education and is not medical advice. Speak with a doctor or registered dietitian before starting a new diet, particularly if you have a medical condition, take medication, are pregnant or breastfeeding.