How much protein do you need at 60, 70 or 80 kg?
Find out in seconds how many grams of protein you need per day. We set it by body weight — the correct way — adjusted for your goal (maintain, lose fat, build muscle or performance) and how much you train, following the sports-nutrition consensus.
Goal
Estimate based on the sports-nutrition consensus (1.2–2.4 g/kg). Not medical advice; if you have kidney problems, ask your doctor.
You have your target. Now the hard part
Hitting it daily. Photograph your plate and the app subtracts it from your target — no weighing, no searching.
Next time you sit down to eat, photograph the plate before the first bite. That is the whole method.
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How is your protein need calculated?
Protein is set per kilo of body weight, not as a percentage of calories — a percentage would move your protein target every time your calories changed, which makes no physiological sense. The general reference for healthy, active adults runs from 1.2 g/kg (sedentary, just covering needs) to 2.2 g/kg (training hard, or in a deficit where protein protects muscle). This calculator places you inside that range using your weight, your goal and your activity level. If you carry a lot of body fat, targets based on total weight overshoot, so a figure closer to your lean mass is more realistic — that is a known limitation of every weight-based formula, this one included.
Protein a day by body weight and goal
The grams of protein a day the calculator gives for each body weight, with moderate activity (3 to 5 days of exercise a week). If you train less, take off 0.1-0.2 g per kilo; if you train daily, add them. The 0.8 g/kg repeated everywhere is the minimum to avoid deficiency, not the optimum for someone who trains, which is why no column goes below 1.2 g/kg.
| Your weight | Maintain (1.4 g/kg) | Lose fat (2.0 g/kg) | Build muscle (1.9 g/kg) | Athlete (2.2 g/kg) |
|---|---|---|---|---|
| 50 kg | 70 g | 100 g | 95 g | 110 g |
| 60 kg | 84 g | 120 g | 114 g | 132 g |
| 70 kg | 98 g | 140 g | 133 g | 154 g |
| 80 kg | 112 g | 160 g | 152 g | 176 g |
| 90 kg | 126 g | 180 g | 171 g | 198 g |
| 100 kg | 140 g | 200 g | 190 g | 220 g |
Computed with the same function as the calculator, always between 1.2 and 2.4 g/kg. Sources: WHO/FAO reference intake for the 0.8 g/kg minimum; International Society of Sports Nutrition position stand (2017) for people who train; PROT-AGE group (Bauer et al., 2013), which recommends 1.0 to 1.2 g/kg from age 65. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How much protein do I need a day at 60, 70 or 80 kg?
With moderate activity and to maintain (1.4 g per kilo): 84 g at 60 kg, 98 g at 70 kg and 112 g at 80 kg. To lose fat it rises to 2.0 g/kg (120, 140 and 160 g), because in a deficit protein protects muscle. The official 0.8 g/kg is the minimum to avoid deficiency, not the optimum if you train.
How much protein for muscle gain?
The calculator uses 1.9 g per kilo with moderate activity: 114 g a day at 60 kg, 133 g at 70 kg and 152 g at 80 kg, inside the 1.6 to 2.2 g/kg range of the International Society of Sports Nutrition. More protein does not build more muscle: what makes the difference is strength training and eating enough overall.
Is high protein bad for your kidneys?
In healthy people, high protein intakes (up to about 2 g/kg and beyond) have not been shown to damage the kidneys. If you already have kidney disease, that is different and your protein intake should be set by your doctor, not by a calculator.
How much protein per meal?
Spreading it across 3-4 meals of roughly 20-40 g each makes the most of muscle protein synthesis through the day. That said, the daily total matters far more than the timing — hitting your target unevenly beats missing it neatly.
Keep reading
- How much protein do you need per day →
- Protein-rich foods, with grams per serving →
- Vegan protein: sources and how to combine them →
- Protein for older adults and sarcopenia →
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