How much protein do you need a day? By body weight and goal

By the Voltra team · Updated 29 September 2026

For healthy adults, the minimum is 0.8 g of protein per kg of body weight a day [1][2]. If you lift weights or train regularly, aim for about 1.4 to 2.0 g per kg [3]; in the largest meta-analysis, muscle gains levelled off at about 1.6 g per kg [4].

For someone who weighs 70 kg, that's about 56 g a day at the minimum and about 112 g for building muscle (calculated). If you have kidney disease, ask your doctor first [8].

Protein by goal

Goal	Grams per kg a day
Minimum for healthy adults [1][2]	0.8
Regular exercise and weight training [3]	1.4–2.0
Athletes [5]	1.2–2.0
Adults over 65 [7]	1.0–1.2, or 1.2+ if active
Lean, trained people losing fat [6]	2.3–3.1 per kg of fat-free mass

The 1.6 g per kg plateau comes from 49 trials with 1,863 people; the statistical break point in that analysis wasn't conclusive, and its authors suggest up to about 2.2 g per kg for people who want to get the most out of their training [4].

Worked examples

Body weight	0.8 g/kg	1.6 g/kg	2.0 g/kg
60 kg	48 g	96 g	120 g
70 kg	56 g	112 g	140 g
80 kg	64 g	128 g	160 g
90 kg	72 g	144 g	180 g
100 kg	80 g	160 g	200 g

Calculated: body weight × grams per kg, per day.

Per meal

Spreading protein over the day is what the sports-nutrition position stands recommend: about 0.25 g per kg, or 20–40 g, every 3 to 4 hours [3]. For a 70 kg person, that's at least 18 g a meal (calculated).

When you're losing fat

Muscle is easier to lose when you eat less. A review of lean, trained people in a calorie deficit suggested 2.3–3.1 g per kg of fat-free mass, moving up as the deficit grows and the person gets leaner [6]. For example, at 70 kg and 20% body fat, fat-free mass is 56 kg, so 129–174 g a day (calculated).

Protein in Gulf foods

Food	Per 100 g	A typical portion
Chicken breast, roasted [10]	31.0 g	Half a breast, 86 g: 26.7 g
Lamb, lean, cooked [10]	28.2 g	85 g: 24.0 g
Hamour cooked in rice [11]	27.3 g	–
Shrimp, cooked [10]	24.0 g	85 g: 20.4 g
Akkawi cheese [11]	21.6 g	–
Canned tuna in water, drained [10]	19.0 g	One can, 107 g: 20.3 g
Labneh [11]	12.9 g	–
Eggs [10]	12.6 g	One large egg, 50 g: 6.3 g
Lentils, cooked [10]	9.0 g	One cup, 198 g: 17.9 g
Hummus [10]	7.8 g	One tablespoon, 15 g: 1.2 g
Foul (fava beans), cooked [10]	7.6 g	One cup, 170 g: 12.9 g
Plain yogurt, whole milk [10]	3.5 g	One cup, 245 g: 8.5 g
Whole milk [10]	3.2 g	One cup, 244 g: 7.7 g

Portion protein calculated from the same records. We found no published protein value for laban itself, so it isn't listed.

Who should ask a doctor first

For healthy people, no upper limit for protein has been set [1][2], and about twice the reference intake is eaten regularly by some active, healthy adults without harm [2]. Kidney disease is different:

Chronic kidney disease: guidelines suggest 0.8 g per kg, and avoiding more than 1.3 g per kg if it could get worse [8].
Diabetes with kidney disease, not on dialysis: 0.8 g per kg [9].
Dialysis: a higher target, 1.0–1.2 g per kg, set with your kidney team [9].

This page is general information, not medical advice.

Tracking protein in Voltra

The Eat tab shows your protein for the day against a target in grams, and you can adjust the target. Protein can also be one of your Home rings.

Frequently asked

How much protein do I need to build muscle?

About 1.4 to 2.0 g per kg of body weight a day for people who lift. In the largest meta-analysis, gains levelled off at about 1.6 g per kg.

How much protein is 1.6 g per kg for 70 kg?

About 112 g a day.

Is too much protein bad for your kidneys?

For healthy people, no upper limit has been set. With kidney disease, or diabetes and kidney disease, follow your doctor's target, often 0.8 g per kg.

How much protein should I eat per meal?

About 20–40 g, or 0.25 g per kg of body weight, every 3 to 4 hours.

Sources

Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, p. 589
EFSA Panel on Dietetic Products, Nutrition and Allergies (2012). Scientific Opinion on Dietary Reference Values for protein. EFSA Journal 10(2):2557
Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14:20
Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376–384
Thomas DT, Erdman KA, Burke LM (2016). Nutrition and Athletic Performance (American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada). Medicine & Science in Sports & Exercise 48(3):543–568
Helms ER, Zinn C, Rowlands DS, Brown SR (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism 24(2):127–138
Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542–559
KDIGO CKD Work Group (2024). KDIGO 2024 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease. Kidney International 105(4S):S117–S314
KDIGO Diabetes Work Group (2022). KDIGO 2022 Clinical Practice Guideline for Diabetes Management in Chronic Kidney Disease. Kidney International 102(5S):S1–S127
USDA FoodData Central. FDC 171477, 175180, 174308, 334194, 171287, 172421, 173753, 174289, 171284, 171265
Musaiger AO (2011). Food Composition Tables for Kingdom of Bahrain. Arab Center for Nutrition

Sources checked on 29 September 2026.

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