How Much Protein Per Day Do You Need?
General health minimum: 0.8g/kg. Weight loss: 1.2–1.6g/kg. Muscle building: 1.6–2.2g/kg. Ozempic users: 1.2–1.5g/kg minimum. A 70kg person building muscle needs 112–154g protein daily. Up to 40% of GLP-1 weight loss can be muscle without adequate protein intake.
Daily Protein Target by Goal and Bodyweight
| Goal | Target (g/kg) | 60kg person | 75kg person | 90kg person |
|---|---|---|---|---|
| General health (sedentary) | 0.8g/kg | 48g | 60g | 72g |
| Weight loss | 1.2–1.6g/kg | 72–96g | 90–120g | 108–144g |
| Active / athletic | 1.4–1.7g/kg | 84–102g | 105–128g | 126–153g |
| Muscle building | 1.6–2.2g/kg | 96–132g | 120–165g | 144–198g |
| Ozempic / GLP-1 users | 1.2–1.5g/kg | 72–90g | 90–113g | 108–135g |
Frequently Asked Questions
How much protein do I need per day?
Minimum for general health: 0.8g per kg bodyweight. For weight loss while preserving muscle: 1.2-1.6g per kg. For muscle building: 1.6-2.2g per kg. For Ozempic/GLP-1 users: minimum 1.2-1.5g per kg to prevent muscle loss.
How much protein per day to lose weight?
For weight loss, 1.2-1.6g protein per kg bodyweight is optimal. This preserves muscle mass while burning fat. A 70kg person should eat 84-112g protein daily. Higher protein intake (1.6g/kg) produces better body composition results than the minimum 0.8g/kg.
How much protein per day to build muscle?
For muscle building, 1.6-2.2g protein per kg bodyweight is the evidence-based optimal range. A 80kg person training for muscle gain needs 128-176g protein daily. Beyond 2.2g/kg provides no additional muscle building benefit in most studies.
How much protein should I eat at each meal?
Research suggests 20-40g protein per meal maximizes muscle protein synthesis. The body can use all protein consumed but the anabolic (muscle-building) response plateaus at around 40g per meal. Spreading protein evenly across 3-4 meals is more effective than consuming most in one meal.
Is 100g of protein a day enough?
100g daily is adequate for a 80-125kg sedentary person maintaining weight, but insufficient for active individuals or those building muscle. For a 80kg person building muscle, 128-176g is optimal. 100g is a reasonable floor for most adults.
Can eating too much protein be harmful?
High protein intake (up to 2.5g/kg) is safe for healthy individuals with normal kidney function. The concern about protein damaging kidneys applies only to people with pre-existing kidney disease. For healthy adults, high protein intake is associated with better body composition and satiety.
How much protein do Ozempic users need?
GLP-1 medication users should target at least 1.2-1.5g protein per kg bodyweight daily. Research shows up to 40% of weight lost on GLP-1 medications without adequate protein intake can be muscle mass. High protein intake prevents this muscle loss.
What is the easiest way to hit my protein target?
Focus on protein at every meal: 25-40g per meal from chicken, fish, eggs, Greek yogurt, or cottage cheese. Protein powder shakes can bridge gaps. Use FoodIdentifier's Protein Calculator for your exact daily target based on your goals.
🔗 Related Free Tools
📋 Protein recommendations based on peer-reviewed research and USDA dietary guidelines. Values are general estimates. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.