How Much Protein Per Day Do You Need When Training?

If you train regularly, a commonly cited range for protein is about 1.2 to 2.0 grams per kilogram of body weight per day, with many people who lift weights aiming somewhere in the middle, around 1.6 g/kg. For a 70 kg person, that works out to roughly 85–140 grams per day. Less active adults generally need less. These are general guidelines, not personal prescriptions, and your ideal amount depends on your goals, body size, training and health.

Below you'll learn how to work out your own number, how to spread protein over the day, which foods make it easy, and when you should get individual advice.

Why protein matters when you exercise

Protein provides the building blocks (amino acids) your body uses to repair and build tissues, including muscle. When you train, especially with strength training, you create a stimulus for your muscles to adapt. Eating enough protein supports that adaptation and your recovery.

Protein also tends to be filling, which many people find helpful when they're managing their calorie intake. But it is only one piece of the puzzle: total calories, carbohydrates for energy, healthy fats, fibre, sleep and a sensible training plan all matter too.

If you haven't set up your training yet, start with strength training for beginners, because protein supports training; it doesn't replace it.

Commonly cited protein ranges

The numbers below reflect ranges that are widely used in general nutrition and sports nutrition guidance. They're a starting orientation, not a medical recommendation.

Situation	Commonly cited range (g per kg body weight per day)
Generally healthy, mostly inactive adult	Around 0.8 g/kg as a commonly cited minimum
Regular exercise (e.g. running, classes, general fitness)	About 1.2–1.6 g/kg
Strength training to build muscle	About 1.6–2.0 g/kg
Fat loss while strength training	Often towards the higher end of the range

A few notes:

• These ranges are usually based on body weight. People with a lot of body fat sometimes use a target or adjusted body weight instead of current weight; a registered dietitian can help with that.
• Older adults, pregnant or breastfeeding people, and people with medical conditions can have different needs. Get personal advice.
• More is not automatically better. Going far above these ranges usually brings no extra benefit for most people and just replaces other foods.

How to calculate your protein target

It's a simple multiplication: body weight in kg × grams per kg = grams of protein per day.

Worked example 1

Someone weighing 70 kg who lifts weights three times a week and wants to build muscle chooses 1.6 g/kg:

• 70 × 1.6 = 112 g protein per day
• Spread over 4 meals: about 28 g per meal

Worked example 2

Someone weighing 60 kg who runs three times a week chooses 1.3 g/kg:

• 60 × 1.3 = 78 g protein per day
• Spread over 3 meals and a snack: about 20 g each

Using pounds

Divide your weight in pounds by 2.2 to get kilograms. For example, 180 lb ÷ 2.2 ≈ 82 kg. At 1.6 g/kg, that's about 131 g per day.

Protein as part of your calories

Protein provides about 4 kcal per gram. In example 1, 112 g of protein is about 450 kcal. To see how that fits into your total daily needs, estimate your maintenance with the TDEE calculator and read our step-by-step guide on how to calculate maintenance calories. Then fill the rest of your calories with carbohydrates and fats that support your training.

How to spread protein through the day

Your total daily intake is what matters most. Still, splitting it into regular portions is practical and helps you actually hit your target. A common approach is:

• 3–4 meals with a decent protein portion, often around 20–40 g each depending on your target and body size
• Optional protein-rich snack if your meals fall short
• A meal containing protein in the hours after training, simply as part of your normal eating routine

There's no need to time protein to the minute after a workout. If you eat a balanced meal within a few hours, you're doing fine.

Protein-rich foods

Values below are approximate and vary by brand, recipe and preparation. Always check food labels for exact numbers.

Food	Portion	Approx. protein
Chicken breast, cooked	100 g	~30 g
Canned tuna, drained	100 g	~25 g
Salmon, cooked	100 g	~22–25 g
Lean beef, cooked	100 g	~25–30 g
Eggs	1 large egg	~6 g
Greek-style yoghurt (plain)	150 g	~13–15 g
Cottage cheese	100 g	~11 g
Milk	250 ml	~8 g
Firm tofu	100 g	~12–15 g
Tempeh	100 g	~18–20 g
Lentils, cooked	100 g	~9 g
Chickpeas, cooked	100 g	~7–9 g
Peanut butter	2 tablespoons (32 g)	~7–8 g
Oats	50 g dry	~6 g

Plant-based protein

You can absolutely meet your needs on a vegetarian or vegan diet. A few tips:

• Combine different sources over the day: legumes, soy, whole grains, nuts and seeds.
• Soy products like tofu, tempeh and soy milk are especially protein-rich.
• Plant foods often come with more fibre and volume, so portions may be larger.
• If you avoid all animal products, ask a dietitian about nutrients like vitamin B12.

A sample day at about 110 g of protein

This is an example to show how it adds up, not a meal plan for you specifically. Values are approximate.

Meal	Example	Approx. protein
Breakfast	200 g Greek-style yoghurt, 40 g oats, berries	~25 g
Lunch	Wholegrain wrap with 100 g chicken or 150 g tofu, salad	~30 g
Snack	2 boiled eggs or a glass of milk with a handful of nuts	~12 g
Dinner	120 g salmon or 150 g tempeh, rice, vegetables	~28 g
Evening	150 g cottage cheese	~15 g
Total		~110 g

Protein powder: useful, not essential

Protein powders are just food in a convenient form. They can help if:

• You struggle to reach your target with meals
• You need something quick after training or on busy days
• You prefer a lighter option at breakfast

If you use one, choose a product that lists its ingredients clearly and, ideally, has been independently tested for quality, especially if you compete in tested sport. Supplements are less strictly regulated than medicines in many countries.

When to talk to a professional

Please get individual advice from a doctor or registered dietitian before increasing your protein intake if:

• You have kidney disease or reduced kidney function
• You have liver disease, diabetes or another chronic condition
• You are pregnant or breastfeeding
• You have a history of disordered eating
• You are an adolescent athlete or an older adult with specific health concerns

Common protein mistakes

• Back-loading everything into dinner. A small breakfast and lunch followed by a huge dinner makes your target hard to reach. Spread it out.
• Relying only on shakes. Whole foods bring fibre, vitamins and minerals too.
• Ignoring total calories. Protein can't do its job if you're eating far too little overall.
• Overdoing it. Very high intakes crowd out carbohydrates, which fuel training, especially for runners. Our how to start running guide covers the training side.
• Skipping the training. Protein supports muscle growth, but the stimulus comes from progressive training, like in our home workout plan for beginners.

Quick checklist

• Choose a range that fits your activity (for example 1.2–1.6 g/kg for general training, 1.6–2.0 g/kg for strength goals)
• Multiply by your body weight in kg
• Split the total into 3–4 meals plus an optional snack
• Pick protein foods you enjoy and can afford
• Check your total calories with the TDEE calculator
• Get personal advice if you have any medical condition

The bottom line

How much protein per day you need depends on your body weight and how you train. For active people, commonly cited ranges sit around 1.2–2.0 g per kg of body weight, and many lifters aim for about 1.6 g/kg. Calculate your number, spread it across your meals, choose mostly whole foods, and combine it with consistent training and enough total calories. If you have a health condition, a doctor or registered dietitian can help you set the right target for you.