🥩 Protein Intake Chart by Weight
Daily protein recommendations by weight and goal.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
Daily protein requirements vary significantly depending on your activity level and fitness goals. Sedentary individuals need roughly 0.8 g per kg of body weight to maintain basic health, while those training intensely for muscle growth may need up to 2.2 g/kg. This chart provides a quick reference for daily protein intake targets in grams based on your body weight and activity level.
| Body Weight | Sedentary (0.8 g/kg) | Active (1.2 g/kg) | Muscle Gain (1.6 g/kg) | Intense Training (2.2 g/kg) |
|---|---|---|---|---|
| 50 kg (110 lbs) | 40 g | 60 g | 80 g | 110 g |
| 60 kg (132 lbs) | 48 g | 72 g | 96 g | 132 g |
| 70 kg (154 lbs) | 56 g | 84 g | 112 g | 154 g |
| 80 kg (176 lbs) | 64 g | 96 g | 128 g | 176 g |
| 90 kg (198 lbs) | 72 g | 108 g | 144 g | 198 g |
| 100 kg (220 lbs) | 80 g | 120 g | 160 g | 220 g |
| 110 kg (243 lbs) | 88 g | 132 g | 176 g | 242 g |
| 120 kg (265 lbs) | 96 g | 144 g | 192 g | 264 g |
Recommended Ranges by Goal
- General health (sedentary): 0.8 g/kg — minimum to prevent deficiency
- Regular exercise: 1.2 g/kg — supports recovery and overall fitness
- Muscle gain / hypertrophy: 1.6–2.0 g/kg — optimal range for building lean mass
- Intense training / cutting: 2.0–2.2 g/kg — preserves muscle during calorie deficit
Data source: International Society of Sports Nutrition (ISSN) position stand on protein and exercise (2017), and the American College of Sports Medicine (ACSM) guidelines. Values are based on total body weight. Obese individuals may benefit from using lean body mass for calculations instead.
About this chart
Daily protein intake chart showing recommended grams of protein by body weight and fitness goal. Covers sedentary, general fitness, muscle building, and athletic performance targets. Based on current sports nutrition research recommending 0.8 g/kg for maintenance up to 2.2 g/kg for muscle growth, with values in both metric and imperial units.
History of protein intake recommendations
The original RDA of 0.8 g/kg/day, set by the U.S. Institute of Medicine, was designed to prevent deficiency, not optimize muscle. By the late 1990s, work from Peter Lemon and Stuart Phillips showed that strength athletes need substantially more. The most influential modern synthesis is Morton et al. (2018, British Journal of Sports Medicine), a meta-analysis of 49 trials concluding that 1.6 g/kg/day is the practical ceiling for hypertrophy, with diminishing returns beyond 2.2 g/kg. The ISSN's 2017 position stand and successive ACSM guidelines have anchored these higher targets in mainstream sports nutrition.
How to read this chart step by step
- Identify your bodyweight row in kilograms.
- Choose a goal column: sedentary (0.8 g/kg), general fitness (1.2 g/kg), muscle gain (1.6-2.2 g/kg), cutting while preserving muscle (2.2-2.6 g/kg), or older adults (1.2-1.5 g/kg).
- Read the daily protein target in grams.
- Divide across 3-5 meals of 0.3-0.4 g/kg each to maximize muscle protein synthesis per Phillips et al.
- Adjust upward by 10-20% if cutting calories aggressively.
Examples by age and sex
A 70 kg recreational lifter aiming for hypertrophy targets 112-154 g protein/day (1.6-2.2 g/kg), spread across four 30-40 g doses. A 60 kg older woman focused on sarcopenia prevention should aim for 72-90 g/day, higher than the legacy RDA of 48 g, in line with PROT-AGE consensus recommendations. A 90 kg male during a calorie deficit should push to 200-235 g/day to protect lean mass, supported by Helms et al.'s aggressive cutting recommendations.
Limitations
The chart applies to healthy adults with normal kidney function. Individuals with chronic kidney disease should follow nephrology guidance, not sports nutrition tables. The 1.6 g/kg ceiling from Morton 2018 is a population average; some individuals may benefit from slightly more, especially in extended cuts or as natural lifters approaching genetic potential. Total energy intake remains the dominant variable: extra protein in a calorie deficit will not build muscle, and even excellent protein quality cannot compensate for chronic underfeeding.
Sources
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52:376-384.
- Jager R, et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Bauer J, et al. PROT-AGE Study Group. Evidence-based recommendations for optimal dietary protein intake in older people. J Am Med Dir Assoc. 2013;14(8):542-559.
Frequently Asked Questions
- How much protein do I need per day?
- The general recommendation for active individuals is 1.6 to 2.2 grams of protein per kilogram of body weight per day. Sedentary adults need less, around 0.8 g/kg, while those in a calorie deficit or training intensely benefit from the higher end of the range.
- Does protein intake need to increase with age?
- Yes, older adults benefit from higher protein intake because muscle protein synthesis becomes less efficient with age. Adults over 50 should aim for at least 1.2 to 1.6 g/kg per day to help prevent age-related muscle loss.
- Can you eat too much protein?
- For healthy individuals with normal kidney function, protein intakes up to 2.2-3.0 g/kg per day have been studied without adverse effects. However, extremely high protein intake offers diminishing returns for muscle building and may displace other important nutrients from your diet.