How much protein do I need per day?
October 6, 2026 · 2 min read
The recommended minimum for a healthy adult is 0.8 grams of protein per kilogram of body weight per day (about 0.36 g per pound). For a 70 kg (154 lb) person that is 56 grams. If you are losing weight or training regularly, you need noticeably more than that.
Protein needs by goal
| Situation | Protein per kg per day | For 70 kg (154 lb) |
|---|---|---|
| Sedentary adult (minimum) | 0.8 g | 56 g |
| Losing weight, staying full | 1.2–1.6 g | 85–110 g |
| Regular strength training, building muscle | 1.6–2.0 g | 110–140 g |
If you carry a lot of excess weight, calculating from your goal weight rather than your current weight gives a more realistic number.
Why protein matters
- Fullness. Protein keeps you full longer than carbohydrate or fat, which makes a calorie deficit easier to sustain.
- Muscle retention. Enough protein while losing weight helps the loss come from fat rather than muscle.
- Digestion cost. Your body spends more energy digesting protein than the other macros.
How much protein is in common foods?
| Food | Amount | Protein |
|---|---|---|
| Chicken breast (cooked, skinless) | 100 g | 31 g |
| Tuna (canned, drained) | 100 g | about 25 g |
| Egg | 1 large | about 6 g |
| Greek yogurt | 100 g | about 10 g |
| Cottage cheese | 100 g | about 11–12 g |
| Beans, chickpeas, lentils (cooked) | 100 g | about 8–9 g |
For detail see the posts on chicken breast and eggs, or the full list of high-protein foods.
How should you spread it through the day?
The daily total matters more than timing. Even so, spreading protein over three or four meals instead of loading one makes it easier to stay full and to hit the target. A practical rule: 25–35 grams at each main meal.
A 100-gram day could look like this: 3 eggs and yogurt at breakfast (about 30 g), 120 g chicken breast at lunch (about 37 g), beans and yogurt at dinner (about 20 g), and cottage cheese or Greek yogurt as a snack (about 15 g).
Is too much protein harmful?
For healthy adults there is no strong evidence that intakes up to 2 g per kg cause problems. If you have kidney disease or another chronic condition, set your protein intake with your doctor.
Tracking protein
It is hard to know by guesswork whether you hit your protein target. In Cal Crew, a photo of your plate gives you protein, carbs and fat along with calories, and the home screen shows how much protein you have left for the day. For all three macros, see the guide to calculating macros.