Get your personalised daily protein target in grams based on your weight, goal, activity level, and age.
| Goal | Target (g/kg) | Notes |
|---|---|---|
| Maintain muscle (sedentary) | 0.8 | Minimum RDA; sufficient for inactive adults |
| Maintain muscle (active) | 1.0–1.2 | Adequate for recreational exercisers |
| Build muscle | 1.6–2.0 | Maximises muscle protein synthesis |
| Lose fat (muscle preservation) | 2.0–2.4 | Higher protein protects muscle in a deficit |
| Athletic performance | 1.6–1.8 | Sport-specific; adjust for volume |
| Age 65+ (add to above) | +0.2 | Extra protein counters sarcopenia |
The recommended dietary allowance (RDA) for protein is 0.8 g per kg of body weight for sedentary adults — but this is a minimum to prevent deficiency, not an optimal target. Active people, athletes, and those looking to build or preserve muscle typically benefit from 1.6–2.2 g/kg. Older adults (65+) need extra protein to counteract sarcopenia (age-related muscle loss).
No. Protein synthesis has a ceiling driven by the training stimulus and total calorie intake. Once you exceed roughly 2.2 g/kg, additional protein provides no further muscle-building benefit and is simply used for energy. The key is meeting your target consistently, distributing intake across 3–5 meals of 25–40 g each, and pairing it with progressive resistance training.
High-quality (complete) protein sources include chicken breast (~30 g per 100 g), salmon (~25 g per 100 g), eggs (~6 g each), Greek yogurt (~17 g per 170 g serving), cottage cheese (~14 g per 100 g), tofu (~8 g per 100 g), and legumes (~8–18 g per 100 g cooked). Animal sources generally have superior leucine content and digestibility, but a well-planned plant-based diet can meet protein needs.
For healthy adults with normal kidney function, high protein intakes (up to 3.5 g/kg) have not been shown to cause harm in research settings. However, people with pre-existing kidney disease should limit protein and consult their doctor. Very high intakes can also crowd out other important nutrients if food variety suffers.
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