How much protein do I need per day?

The UK reference intake is 0.75 g per kg of body weight, around 45 g for an average woman and 55 g for an average man. That covers basic needs. If you exercise, want to build muscle or are losing weight, 1.6 to 2.2 g per kg is better supported by research.

How much protein do I need to build muscle?

Around 1.6 g per kg of body weight a day is enough for most people to maximise muscle growth with resistance training, with 2.2 g per kg as an upper target. For an 80 kg person that is roughly 130 to 175 g a day.

How much protein should I eat to lose weight?

Aim for the higher end, around 1.8 to 2.2 g per kg of your goal or healthy body weight. Higher protein helps you keep muscle in a calorie deficit and keeps you fuller between meals.

How much protein is in an egg?

A large egg has about 6 to 7 g of protein and around 70 to 80 kcal.

Is 100 g of protein a day too much?

No. For most adults 100 g a day is well within safe limits, and for anyone over about 60 kg who exercises it is close to the recommended amount. People with kidney disease should check with their doctor.

How much protein do I need a day?

Protein is the macronutrient that builds and protects muscle and keeps you full. How much you need depends on your weight and what you want to achieve, and for most active people it is more than the official minimum.

By the Calori team · Updated 21 October 2026 · 7 min read

Protein needs by goal

If you are…	Aim for (per kg of body weight)
Mostly inactive, eating for general health	0.75–1.0 g
Doing regular endurance exercise	1.2–1.6 g
Lifting weights to build muscle	1.6–2.2 g
Losing weight and want to keep muscle	1.6–2.2 g
Over 65	1.0–1.2 g

Put your own weight into our protein calculator to get your number in grams, and how much to eat at each meal.

The official UK guideline

In the UK, the reference nutrient intake for adults is 0.75 g of protein per kg of body weight a day. For a 60 kg woman that is 45 g; for a 75 kg man, about 56 g. Food labels use a reference intake of 50 g for an average adult.

This figure is set to meet the needs of nearly everyone and prevent deficiency. It was never meant to be the best amount for people who train, are trying to lose fat, or are getting older, and most nutrition researchers now recommend more for those groups.

How much protein to build muscle

A widely cited 2018 meta-analysis of 49 studies found that eating more protein improved gains in muscle and strength from resistance training, but the benefit levelled off at around 1.6 g per kg a day. The researchers suggested 2.2 g per kg as a target for anyone who wants to be sure they are covering their needs.

For an 80 kg person, that is roughly 130 to 175 g a day. Protein on its own will not build muscle, though: it works alongside progressive strength training and enough total calories.

How much protein to lose weight

In a calorie deficit, protein matters even more. When energy is short, the body is more willing to break down muscle, and higher protein intakes (with strength training) help prevent that. Protein is also the most filling macronutrient and takes more energy to digest than carbs or fat.

If you are carrying a lot of extra weight, base your target on your goal weight or a healthy weight for your height rather than your current weight, otherwise the number can be unrealistically high.

Protein as you get older

From around middle age, muscles respond less strongly to the protein you eat, and muscle mass slowly declines. Expert groups recommend 1.0 to 1.2 g per kg a day for healthy over-65s, with more for those who are active or unwell, ideally with 25 to 30 g at each main meal.

How to spread protein through the day

Your body can only use so much protein for muscle building at once, so spreading it out works better than one huge evening meal. Aim for 20 to 40 g at each of three or four meals. Breakfast is where most people fall short, so start there: eggs, Greek yoghurt, skyr or a protein-rich porridge make a big difference.

High protein foods

Typical values. Brands vary, so check the label for exact figures.

Food	Portion	Protein	Calories
Chicken breast, cooked	100 g	31 g	165 kcal
Tinned tuna in spring water, drained	100 g	25 g	110 kcal
Salmon fillet, cooked	120 g	27–30 g	245 kcal
Lean beef mince (5% fat), cooked	100 g	27 g	170 kcal
Prawns, cooked	100 g	22 g	100 kcal
Eggs	2 large	13 g	150 kcal
0% fat Greek yoghurt	170 g pot	17 g	95 kcal
Skyr	150 g pot	16 g	95 kcal
Cottage cheese	100 g	11 g	95 kcal
Cheddar	30 g	8 g	125 kcal
Firm tofu	100 g	12–15 g	120–150 kcal
Lentils, cooked	150 g	13 g	175 kcal
Chickpeas, tinned, drained	120 g	8 g	140 kcal
Edamame beans	100 g	11 g	120 kcal
Semi-skimmed milk	250 ml	9 g	120 kcal
Peanut butter	2 tbsp (30 g)	8 g	185 kcal
Whey protein powder	30 g scoop	20–24 g	110–120 kcal

For complete meals built around these, see our 30 high protein meal ideas.

Can you eat too much protein?

For healthy adults, intakes of up to around 2 g per kg a day are considered safe, and research has not found harm to healthy kidneys at these levels. If you have kidney disease, speak to your GP or a dietitian before increasing protein. Very high-protein diets can also crowd out fibre, fruit and vegetables, so keep plenty of those on the plate.

Checking your intake

Most people guess their protein intake badly, usually on the high side. The only way to know is to track it for a week or two. Calori shows the protein in every meal you photograph, adds it up through the day and fills a ring as you go, so you can see how much is left.

Frequently asked questions

How much protein do I need per day?: The UK reference intake is 0.75 g per kg of body weight, around 45 g for an average woman and 55 g for an average man. That covers basic needs. If you exercise, want to build muscle or are losing weight, 1.6 to 2.2 g per kg is better supported by research.
How much protein do I need to build muscle?: Around 1.6 g per kg of body weight a day is enough for most people to maximise muscle growth with resistance training, with 2.2 g per kg as an upper target. For an 80 kg person that is roughly 130 to 175 g a day.
How much protein should I eat to lose weight?: Aim for the higher end, around 1.8 to 2.2 g per kg of your goal or healthy body weight. Higher protein helps you keep muscle in a calorie deficit and keeps you fuller between meals.
How much protein is in an egg?: A large egg has about 6 to 7 g of protein and around 70 to 80 kcal.
Is 100 g of protein a day too much?: No. For most adults 100 g a day is well within safe limits, and for anyone over about 60 kg who exercises it is close to the recommended amount. People with kidney disease should check with their doctor.