You can ballpark your protein needs using your body weight and activity level, then fine‑tune from there.

Quick Scoop

For most healthy adults, a good daily range is:

  • Around 0.8 g of protein per kg of body weight if you’re generally healthy and not very active.
  • Around 1.0–1.2 g/kg if you’re moderately active or want to prioritize staying lean and maintaining muscle.
  • Around 1.3–1.6 g/kg if you train hard, lift weights, or are trying to build muscle.

Example:
If you weigh 70 kg (about 154 lb):

  • Low end (sedentary): 70×0.8≈5670\times 0.8\approx 5670×0.8≈56 g/day.
  • Moderate: 70×1.2≈8470\times 1.2\approx 8470×1.2≈84 g/day.
  • Higher training focus: 70×1.6≈11270\times 1.6\approx 11270×1.6≈112 g/day.

Most healthy people do well somewhere between 1.0–1.6 g/kg per day , spread over 2–4 meals.

Simple step‑by‑step formula

  1. Find your weight in kilograms.
    • If you know pounds: divide by 2.2. (Example: 170 lb ÷ 2.2 ≈ 77 kg.)
  1. Pick the multiplier that fits your life right now:
    • 0.8 g/kg: mostly sitting, little exercise.
 * 1.0–1.2 g/kg: light–moderate workouts a few times a week, just want to stay healthy.

 * 1.3–1.6 g/kg: regular lifting, sports, or trying to gain/maintain muscle.

 * 1.2–2.0 g/kg: often suggested for older adults (50–65+) to protect muscle, ideally guided by a professional.
  1. Multiply weight (kg) × chosen number = target grams per day.

If you send me your age, weight, and activity level, I can calculate a personalized range for you.

What this looks like in food

Roughly how many grams of protein common foods give you:

  • Chicken breast, 100 g (about a small palm): ~30 g.
  • Greek yogurt, 1 cup: ~15–20 g.
  • Eggs, 2 large: ~12 g.
  • Lentils, 1 cup cooked: ~18 g.
  • Firm tofu, 100 g: ~12–15 g.

A day at ~80 g of protein might look like:

  • Breakfast: 2 eggs + Greek yogurt (≈30 g).
  • Lunch: Lentil soup and whole‑grain bread (≈20 g).
  • Dinner: Chicken breast and veggies (≈30 g).

Safety notes

  • Long‑term intake above ~2 g/kg/day may be unnecessary for most people and can be stressful if you already have kidney or certain metabolic issues, so it’s best not to push that high without medical guidance.
  • If you have kidney disease, liver disease, diabetes, are pregnant, or are over 65, talk to a doctor or dietitian for a tailored target instead of just using a calculator.

Mini FAQ

Is more always better?
No. Once your needs are met (often in the 1.0–1.6 g/kg range), more protein doesn’t magically add muscle; training, total calories, and recovery matter just as much.

Can I hit it in one meal?
You can , but spreading protein over the day (2–4 meals with at least ~20–30 g each) seems better for muscle maintenance, especially as you age.

Information gathered from public forums or data available on the internet and portrayed here.