Daily Protein Targets by Bodyweight
For building or keeping muscle, roughly 1.6–2.2 g of protein per kg of bodyweight per day is well supported. This chart gives the daily grams at the low, middle and high end of that range for a range of bodyweights.
| Bodyweight (kg) | 1.6 g/kg | 1.8 g/kg | 2.2 g/kg |
|---|---|---|---|
| 50 | 80 | 90 | 110 |
| 55 | 88 | 99 | 121 |
| 60 | 96 | 108 | 132 |
| 65 | 104 | 117 | 143 |
| 70 | 112 | 126 | 154 |
| 75 | 120 | 135 | 165 |
| 80 | 128 | 144 | 176 |
| 85 | 136 | 153 | 187 |
| 90 | 144 | 162 | 198 |
| 95 | 152 | 171 | 209 |
| 100 | 160 | 180 | 220 |
| 105 | 168 | 189 | 231 |
| 110 | 176 | 198 | 242 |
| 115 | 184 | 207 | 253 |
| 120 | 192 | 216 | 264 |
How to read it
Find your bodyweight and read across. 1.6 g/kg is a sensible floor for active people; the higher end (2.2 g/kg) suits a muscle-building phase or a calorie deficit, where more protein helps preserve muscle. Spread it across the day, but total daily intake matters most.
Sources
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Frequently asked questions
- Is more protein always better?
- No. Beyond roughly 2.2 g per kg there's little added benefit for muscle for most people. The range here covers the useful span; go higher only for specific reasons and not at the expense of overall diet quality.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: