How Much Protein Do You Really Need Per Day?

Not everyone needs the same amount

A lot of people ask, “How much protein should I eat every day?” but the truth is, it depends on your body, your activity level, and what you want to achieve. There’s no one-size-fits-all number.

Let’s break it down clearly.

If you don’t work out

If you live a mostly inactive lifestyle — no gym, no regular exercise — then your protein needs are modest. You just need enough to keep your body functioning and healthy.

In this case, about 0.8 grams of protein per kilogram of your body weight is enough.

Example: If you weigh 70 kg, that means 70 × 0.8 = 56 grams of protein per day.

If you work out and want to build muscle

If you train regularly — lifting weights, bodyweight workouts, or sports — your body needs more protein to repair and build muscle. This means your protein intake should be higher.

Aim for 1.6 to 2 grams of protein per kilogram of your body weight.

Example: For a 70 kg person, that’s 70 × 1.6 = 112 grams, up to 70 × 2 = 140 grams per day.

If you want to lose weight

When you’re cutting calories to lose fat, your body can lose muscle as well. To prevent that, protein intake should be even higher.

Calculate based on your goal weight, not current weight, and aim for 2 to 2.2 grams per kilogram.

Example: If your target weight is 65 kg, then 65 × 2 = 130 grams of protein per day or a bit more.

Final thoughts

You don’t have to be perfect with numbers. The key is to consistently include a good protein source in every meal. That simple habit will get you close to your daily needs and help you reach your goals, whether it’s muscle gain, fat loss, or just staying healthy.

Use the calculator below to find your daily protein goal:

Daily Protein Calculator

UP NEXT: Best Protein Sources for Bachelors: Complete vs Incomplete Proteins Explained

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