What protein targets look like on a plate
Approximate protein per typical portion: a 100 g chicken breast (cooked) about 31 g; a can of tuna about 25 g; 200 g Greek yoghurt about 20 g; 150 g cooked lentils about 13 g; two large eggs about 12 g; 100 g firm tofu about 12–15 g (USDA FoodData Central). Most people who eat mixed meals reach 1.0 g/kg without trying; higher targets usually need a protein source at every meal.
How we set the ranges
The 0.8 g/kg RDA is set to cover almost everyone’s minimum needs, not to be optimal for athletes. The higher ranges come from sports nutrition position stands and meta-analyses listed below. They’re multiplied by the weight you enter.
If you have kidney disease, liver disease or are pregnant, your protein needs are different: follow your care team’s advice.
Questions people ask
How much protein do I need a day?
The Recommended Dietary Allowance is 0.8 g per kg of body weight (0.36 g per lb) for healthy adults. People who train regularly, are losing weight or are over 65 often benefit from 1.0–1.6 g/kg, and up to about 2.2 g/kg when trying to build muscle.
How much protein is too much?
For healthy people, intakes up to about 2 g/kg appear safe in studies. People with chronic kidney disease are often advised to limit protein, so check with your doctor if you have kidney problems.
Should I use my current weight or goal weight?
Research ranges are per kilogram of current body weight. If you carry a lot of excess weight, dietitians sometimes use an adjusted or goal weight instead, since fat tissue needs little protein.
Is it better to spread protein across meals?
Spreading intake over 3–5 meals of roughly 0.3–0.4 g/kg each appears to support muscle building slightly better than one large serving.
Sources
- Institute of Medicine (2005). Dietary Reference Intakes: protein RDA 0.8 g/kg/day for adults.
- Jäger R et al. (2017). ISSN position stand: protein and exercise. J Int Soc Sports Nutr 14:20 (1.4–2.0 g/kg).
- Morton RW et al. (2018). Protein supplementation and resistance-training gains meta-analysis. Br J Sports Med 52:376–384.
- Bauer J et al. (2013). PROT-AGE study group recommendations for older people. J Am Med Dir Assoc 14:542–559.
Every formula on VitalMetrics is listed with its original reference on Sources & methods.