The protein rule, in one line
Eat 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. In pounds, that is roughly 0.7 to 1 gram per pound. This range comes from a large meta-analysis of protein and muscle studies, which found that benefits for muscle growth and retention level off around 1.6 grams per kilogram, with up to 2.2 being a safe and sensible ceiling for hard-training people.
Below this range, you leave muscle on the table. Above it, extra protein does not build extra muscle; it just becomes expensive calories. The range is wide on purpose: lighter or less active people land near the bottom, heavier lifters and anyone cutting land near the top.
Your target by bodyweight
Find your weight and read across. The low end suits maintenance and lighter training; the high end suits cutting and heavy training.
60 kg (132 lb): 96 to 132 grams per day. 70 kg (154 lb): 112 to 154 grams per day. 80 kg (176 lb): 128 to 176 grams per day. 90 kg (198 lb): 144 to 198 grams per day. In pounds: 150 lb needs 105 to 150 grams, 180 lb needs 126 to 180 grams, and 200 lb needs 140 to 200 grams.
A practical default is 2 grams per kilogram, which is about 0.9 grams per pound. An 80 kg lifter eating 160 grams a day is following the evidence almost exactly, and it is a round number that is easy to remember and track.
How much protein for a 70 kg person?
Seventy kilograms times 1.6 is 112 grams; times 2.2 is 154 grams. A 70 kg person who trains should therefore eat between 112 and 154 grams of protein daily. The simple middle choice is 140 grams, which is exactly 2 grams per kilogram. Spread over four meals, that is 35 grams per meal: for example, a palm-and-a-half of chicken or fish at lunch and dinner, Greek yogurt at breakfast, and a whey shake or cottage cheese as a snack.
Is 100 grams of protein a lot per day?
It depends entirely on your size. For a 60 kg adult, 100 grams is 1.67 grams per kilogram: generous and perfectly fine. For a 100 kg lifter, 100 grams is only 1 gram per kilogram: too low for someone training hard. Judge protein against your bodyweight, never against the raw number. One hundred grams is a lot for a small sedentary person and not enough for a big active one.
Protein on a cut versus a bulk
When you cut, push protein to the top of the range: 2.0 to 2.2 grams per kilogram. A calorie deficit makes your body more inclined to burn muscle, and high protein plus resistance training is the main defense. When you bulk, 1.6 to 2.0 grams per kilogram is plenty, because the calorie surplus itself protects muscle. Extra protein beyond about 1.6 grams per kilogram during a bulk does not build additional muscle.
How to actually eat that much
Most people fail on protein because they try to get it all at dinner. Front-load the day instead. Anchors that make the math easy: 150 grams of cooked chicken breast has about 46 grams of protein, a 170 gram tub of Greek yogurt has about 16 grams, three eggs have about 18 grams, a can of tuna has about 25 grams, and one scoop of whey has about 24 grams. Two or three of those anchors plus normal meals lands almost anyone in range.
Want the rest of your macros too? Run your numbers through the free macro calculator to get protein, fat, and carb targets matched to your calorie goal.
This guide gives general information for meal planning. It is not medical advice. Talk to a doctor or registered dietitian before making major changes to your diet.