How much protein per day
Your range for your goal, per meal, and what it looks like in food.
Protein per day
98 – 112g
- Per meal, over 4
- 26 g
- Per kilo of body weight
- 1.4 – 1.6 g/kg
The ISSN recommends 1.4 to 2.0 g per kilo for people who train; the low end is enough for many.
One meal, in foods
How much of each food gives 26 g of protein.
| Food | Protein per 100 g | Amount |
|---|---|---|
| Chicken breast, raw | 23 g | 115 g |
| Tuna in water | 26 g | 100 g |
| Whole eggs | 13 g | 210 g |
| Plain skyr | 11 g | 235 g |
| Plain tofu | 13 g | 200 g |
| Green lentils, cooked | 9 g | 290 g |
| Whey powder | 78 g | 35 g |
By goal
For your weight, each daily range.
| Goal | Per kilo of body weight | Protein per day |
|---|---|---|
| Health | 0.83 | 58 g |
| Sport | 1.4 – 1.6 | 98 g – 112 g |
| Muscle gain | 1.6 – 2 | 112 g – 140 g |
| Cut | 2 – 2.6 | 140 g – 182 g |
- Health: 0.83 g per kilo, the EFSA (2012) reference for adults.
- Sport and muscle gain: 1.4 to 2.0 g per kilo, the ISSN (2017) position; when cutting, up to 2.3 to 3.1 g per kilo of lean mass.
- Per meal, at least 0.25 g per kilo, every 3 to 4 hours, as the ISSN recommends.
Frequently asked questions
In healthy adults, the ISSN finds no harmful effect at these intakes. If you have kidney disease, ask your doctor.
Yes. Vary your sources (legumes, soy, grains) and aim for the top of the range: they are slightly lower in leucine.
It isn’t required: the daily total and how it is spread matter more than the exact timing.
- Calorie calculatorYour daily calories and macros
- BMR & TDEEYour metabolism and daily energy expenditure
- Calorie deficit calculatorWhen you will reach your goal weight
- Macro calculatorYour protein, fat and carbs in grams
- Water intake calculatorHow much to drink a day, training included
- Calories burnedThe calories of an activity
- Steps to caloriesHow many calories your steps burn
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