How Much Protein Per Day? (Fat Loss & Muscle)
TL;DR
- Active adults: 1.6–2.2 g of protein per kg of body weight per day
- Fat loss: go higher (1.8–2.2 g/kg) — protein keeps you full and protects muscle
- Muscle gain: 1.6–2.2 g/kg + resistance training; more isn’t better
- Spread it: 3–4 meals of 25–40 g beats one big hit
1) The simple answer
Most evidence points to 1.6–2.2 grams of protein per kilogram of body weight per day for anyone who trains. Sedentary adults need a minimum of 0.8 g/kg, but that’s a floor to avoid deficiency — not the amount that helps you lose fat or build muscle. Multiply your weight in kg by 1.6 and by 2.2 to get your daily range.
2) Your target by goal
| Goal | Protein target | Why |
|---|---|---|
| Fat loss (calorie deficit) | 1.8–2.2 g/kg | Fullness + protects muscle while cutting |
| Muscle gain | 1.6–2.2 g/kg | Supports muscle protein synthesis |
| Maintenance / general health | 1.2–1.6 g/kg | Recovery, satiety, healthy ageing |
→ Get your calories + protein: Free Calculator
3) Worked example
A 68 kg woman, training 4×/week, losing fat:
- Range: 68 × 1.8 = 122 g → 68 × 2.2 = 150 g
- Pick ~135 g/day
- 4 meals × ~34 g protein, or 3 meals × 40 g + a snack
4) High-protein foods (per typical serving)
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 150 g cooked | ~46 g |
| Greek yoghurt (0%) | 200 g | ~20 g |
| Eggs | 2 large | ~12 g |
| Lentils (cooked) | 200 g | ~18 g |
| Tofu / tempeh | 150 g | ~18–28 g |
| Whey protein | 1 scoop | ~24 g |
Tracking protein is the hard part. KeplerFit estimates protein (and calories) from a photo of your plate — including dishes many Western apps miss — so you can see if you actually hit your target without weighing every gram. Try it →
Protein + This Circuit = Muscle
Protein only builds muscle if you give it a reason. 3 rounds, no equipment.
🏠 Full-body strength (home)
Compound moves that signal your body to keep/build muscle. Rest 45–60 sec.
FAQ
How much protein do I need per day?
1.6–2.2 g/kg of body weight for active people; at least 0.8 g/kg for sedentary adults. Higher end in a deficit.
How much to build muscle?
1.6–2.2 g/kg plus resistance training. More than ~2.2 g/kg gives no extra benefit for most people.
Can I eat too much protein?
For healthy adults, up to ~2.2 g/kg is safe and well studied. With kidney disease, ask your doctor first.