Updated June 17, 2026
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.
For fat loss and muscle retention, a target of 0.7 to 1 gram of protein per pound of body weight per day (about 1.6 to 2.2 grams per kilogram) falls within the range recommended in multiple peer-reviewed nutrition studies and by sports dietetic bodies. This is well above the basic government RDA of 0.36 g/lb, which is designed to prevent deficiency in sedentary people, not to support body composition goals.
Protein targets by goal
| Goal | Target (per lb body weight) | Target (per kg body weight) |
|---|---|---|
| General health (sedentary) | 0.36 g/lb | 0.8 g/kg |
| Fat loss (preserve muscle) | 0.7-1.0 g/lb | 1.5-2.2 g/kg |
| Muscle building | 0.7-1.0 g/lb | 1.6-2.2 g/kg |
| Very lean athletes | 1.0-1.2 g/lb | 2.2-2.6 g/kg |
These are starting ranges, not precise prescriptions. Individual needs vary with age, training intensity and total calorie intake. A registered dietitian can work out a target for your specific situation.
How to calculate how much protein you need
Multiply your body weight in pounds by 0.7 to get the low end of the active range, and by 1.0 for the high end. A 160-pound person targeting fat loss should aim for roughly 112 to 160 grams per day. If you prefer kilograms, multiply your weight in kg by 1.6 to 2.2. The macro calculator does this automatically alongside your carb and fat targets.
Is 100 grams of protein a lot per day?
Context matters. For a smaller or sedentary person, 100 grams per day may be more than enough. For a 180-pound person who trains regularly, 100 grams works out to about 0.55 g/lb, which falls below the commonly recommended 0.7 to 1.0 g/lb for fat-loss or muscle-building goals.
Is 30 grams of protein a day too much?
Thirty grams per day total is far below what most adults need to preserve muscle or support basic functions beyond sedentary requirements. If the question is about 30 grams per meal, that is a different story: 25 to 40 grams per meal across three or four sittings is a practical and effective distribution for muscle protein synthesis.
Good high-protein foods
- Chicken breast (cooked): ~31g per 100g
- Canned tuna: ~25g per 100g
- Greek yogurt (non-fat): ~10g per 100g
- Eggs: ~6g each
- Cottage cheese: ~11g per 100g
- Lentils (cooked): ~9g per 100g
- Tofu (firm): ~8g per 100g
Pair a high-protein diet with a calorie target from the calorie calculator to make sure you are losing weight at the right pace.
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.