IN THIS GUIDE
The short answer
Your protein target should reflect what you are asking your body to do. Needs are not identical for someone who is sedentary, someone dieting and someone trying to gain muscle through resistance training.
THE SHORT ANSWER
If you regularly strength train, aim for roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day. You do not need to hit the exact number every day. A repeatable range is more useful than a perfect target you cannot maintain.
Choose the right protein range
Protein helps repair and maintain muscle, supports recovery and can make meals more filling. The useful target depends on your goal and training. A basic reference intake for generally healthy adults is around 0.75 to 0.8 grams per kilogram. During fat loss, roughly 1.2 to 1.6 grams per kilogram is a practical range for fullness and muscle retention. For people who strength train, roughly 1.6 to 2.2 grams per kilogram is a reliable range for gaining or retaining muscle. Start near the lower end and only move higher when it helps your goal or food preferences. Total daily protein matters most. Spread it across three or four meals and use foods you can repeat consistently.
Protein target calculator
Choose the range that matches your goal. Calculate a useful daily target. Spread protein across three or four meals. Build meals around foods you already enjoy. Review what is realistic enough to repeat.
Aim for roughly 1.6 to 2.2 g/kg per day. Start near 1.6 g/kg and move higher only when it suits your goal, appetite or food preferences. The upper end is useful, but it is not compulsory.
Around 0.75 to 0.8 g/kg is a basic reference intake for generally healthy adults. During fat loss, roughly 1.2 to 1.6 g/kg is a more practical range for fullness and supporting muscle retention, especially alongside resistance training.
Spread protein across the day
Total daily protein matters most. For most people, three or four meaningful servings across the day is easier than eating very little until one enormous evening meal. Around 25 to 40 grams per meal is a useful starting point, adjusted for your size and total target.
Build meals without overthinking it
Build each main meal around a clear protein source, then add carbohydrates, vegetables or fruit and fats according to your calorie needs. Useful options include meat, fish, eggs, Greek yoghurt, tofu, tempeh, beans, lentils and convenient protein foods. Protein powder is optional, not essential.
Common mistakes
Practical checklist
When individual help may be useful
If the calculation is easy but fitting it around your appetite, food preferences, budget and calories is not, coaching can turn the target into a plan you can actually repeat.
FAT LOSS
