How much protein do I need to lose weight?

During fat loss, aim for the higher end of the protein range: 0.85–1.0g per pound (1.9–2.2g per kg). Higher protein in a calorie deficit significantly reduces muscle loss compared to lower protein intakes. A 2022 meta-analysis in Obesity Reviews found high-protein diets produced 1.7kg more fat loss and 1.1kg more muscle retention at the same calorie level.

How Much Protein Do You Actually Need Per Day? (2026)

Q: How much protein do I need per day?

For active adults trying to lose fat or build muscle, 0.7–1.0g of protein per pound of bodyweight (1.6–2.2g per kg) per day is the evidence-based target. Sedentary adults need less — around 0.36g per pound (0.8g per kg). The official RDA of 0.8g per kg is the minimum to prevent deficiency, not the optimal amount for body composition goals.

Q: Does protein timing matter?

Total daily protein intake matters far more than timing. However, distributing protein across 3–5 meals of 25–40g each maximises muscle protein synthesis better than 1–2 large meals. Pre- and post-workout protein within 2 hours of training may provide a small additional benefit.

For most active adults trying to lose fat or build muscle, 0.7–1.0g of protein per pound of bodyweight per day (1.6–2.2g per kg) is the evidence-based target. Sedentary adults need less — around 0.36g per pound (0.8g per kg). The exact amount depends on your goal, training intensity, and whether you're in a calorie deficit.

Why the official RDA is probably too low for you

The official Recommended Dietary Allowance (RDA) for protein is 0.36g per pound of bodyweight (0.8g per kg) per day. You'll see this number cited on nutrition labels and in general health guidelines. For most active people, it's not enough.

The RDA is set at the minimum to prevent deficiency in sedentary adults — not the optimal intake for people who exercise, want to maintain or build muscle, or are in a calorie deficit. A 2017 meta-analysis in the British Journal of Sports Medicine examining 49 studies found that protein intakes up to 1.62g per kg (0.73g per lb) per day significantly increased muscle mass gains from resistance training, compared to lower intakes. At the RDA level of 0.8g per kg, most active people leave significant performance and body composition benefits on the table.

A 2020 systematic review in Advances in Nutrition found that for adults over 65, protein needs are actually higher than the RDA — around 1.0–1.2g per kg — to prevent age-related muscle loss (sarcopenia). The RDA is a floor, not a target.

Daily Protein Calculator

🥩 How much protein do you need?

Based on current sports nutrition research (ISSN 2017, Stokes et al. 2018). Results in grams per day.

Body weight

Unit

Goal

Training frequency

Your daily protein target:

—

Track your protein intake automatically in FreeCalorieTracker →

Protein recommendations by goal

Goal	Protein per lb bodyweight	Protein per kg bodyweight	Why
Fat loss	0.8–1.0g	1.8–2.2g	Higher protein in a deficit dramatically reduces muscle loss
Muscle gain	0.7–0.9g	1.6–2.0g	Supports muscle protein synthesis; more shows diminishing returns
Maintenance	0.6–0.8g	1.4–1.8g	Maintains lean mass without excess
Sedentary	0.36–0.5g	0.8–1.1g	Meets minimum needs without calorie excess
55+ adults	0.6–0.9g	1.2–2.0g	Counteracts age-related muscle loss (sarcopenia)
Endurance athletes	0.5–0.7g	1.2–1.6g	Supports recovery; lower need vs strength athletes

Does protein timing matter?

The "anabolic window" — the idea that you must consume protein within 30 minutes of training or the gains are wasted — is largely a myth. A 2013 meta-analysis in the Journal of the International Society of Sports Nutrition found that total daily protein intake was far more important than precise timing.

That said, timing is not entirely irrelevant. The current evidence suggests:

Distribute across meals: consuming 25–40g protein per meal (3–5 meals per day) maximises muscle protein synthesis over the day better than consuming the same total in 1–2 large meals. Your body can only use so much protein for muscle building per meal — roughly 0.4g per kg of bodyweight
Pre/post workout: consuming protein within 2 hours either side of resistance training may provide a small additional benefit for muscle gain, though the effect is modest compared to total daily intake
Before bed: a pre-sleep protein dose of 30–40g (particularly casein) has been shown in multiple studies to support overnight muscle protein synthesis
Breakfast matters: a high-protein breakfast (30g+) has been consistently shown to reduce total daily calorie intake by improving satiety throughout the day

Track your protein — it's the #1 macro that matters

FreeCalorieTracker shows your protein target alongside calories every day, and highlights when you're on track. Photo scan any meal to see the protein content instantly.

Start tracking free →

Best protein sources by dietary preference

Food	Protein per 100g	Notes
Chicken breast (cooked)	31g	Highest protein density of common meats
Canned tuna	26g	Cheap, convenient, complete amino profile
Greek yogurt (0% fat)	10g per 100g (17g per 170g serving)	High in casein — good pre-sleep option
Eggs	13g per 100g (6g per egg)	Highest biological value of any whole food
Tofu (firm)	17g	Best plant-based complete protein
Tempeh	19g	Fermented soy — higher protein than tofu
Lentils (cooked)	9g	High fibre, incomplete — combine with grains
Cottage cheese	11g	High casein content, very satiating
Whey protein powder	70–80g per 100g	Fast-absorbing — ideal post-workout
Edamame	11g	Complete plant protein, convenient snack

Can you eat too much protein?

For healthy adults with normal kidney function, the evidence suggests high protein intake is safe. A 2016 study in the Journal of Nutrition and Metabolism found no adverse effects in resistance-trained individuals consuming over 4g per kg (1.8g per lb) per day over 12 months. That's approximately twice the upper end of typical recommendations.

The key caveat is kidney health. People with existing kidney disease or reduced kidney function should consult a doctor before high protein diets, as protein metabolism does increase kidney workload. For healthy individuals, this is not a concern at typical intake levels.

The practical upper limit for most people is not health-related but practical: very high protein diets are expensive, require significant food volume, and can crowd out other nutrients. Beyond approximately 1g per pound of bodyweight, additional protein provides no meaningful benefit for muscle growth or fat loss.

💡 The simplest approach: If you only track one macro, make it protein. Hit your daily protein target and the rest of your diet (calories, carbs, fat) can be managed more loosely without significantly impacting body composition results.

How much protein do I need to build muscle?+

To build muscle, aim for 0.7–1.0g of protein per pound of bodyweight (1.6–2.2g per kg) per day, combined with progressive resistance training. Research consistently shows that intakes above 1g per pound provide diminishing returns for most natural lifters. Spreading this across 3–5 meals optimises muscle protein synthesis.

Can you eat too much protein?+

For healthy adults with normal kidney function, consuming up to 2g of protein per pound of bodyweight daily appears safe. Very high protein intakes are not harmful for people with healthy kidneys, but they offer no additional benefit for muscle growth beyond about 1g per pound. The practical limit is usually cost and food volume rather than health concerns.

Does protein timing matter?+

Protein timing has a smaller effect than total daily intake, but distributing protein across 3–5 meals of 25–40g each maximises muscle protein synthesis compared to consuming the same amount in 1–2 large meals. Pre- and post-workout protein within 2 hours of training may provide a small additional benefit for muscle gain.

Related guides

Hit your protein target every day

FreeCalorieTracker shows protein alongside calories on your home screen — and photo analysis shows you the protein content of any meal in seconds.

Get started free →

How Much Protein Do You Actually Need Per Day?