The simplest way to set your daily protein is grams per kilo of body weight, adjusted for your goal. A general baseline for healthy adults sits near 0.75g to 1.2g of protein per kilogram of body weight. If you train and want to support muscle, the commonly cited range is higher at 1.6g to 2.2g of protein per kilogram of body weight. Multiply your weight by the figure for your goal, then spread it across the day.
Key points
- General baseline. Healthy adults sit near 0.75g to 1.2g of protein per kilogram of body weight daily.
- Active or building muscle. A commonly cited range is 1.6g to 2.2g per kilogram of body weight.
- Fat loss. The same active range, but in a calorie deficit.
- Work it out. Your body weight in kg multiplied by the g/kg figure for your goal.
- Spread it out. Aim for protein across each meal rather than all in one sitting.
Quick Facts
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General baseline (healthy adults): 0.75g to 1.2g of protein per kilogram of body weight daily
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Active or building muscle: 1.6g to 2.2g of protein per kilogram of body weight daily
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Fat loss: same as active or building muscle, but in a caloric deficit
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How to work it out: your body weight in kg multiplied by the g/kg figure for your goal
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Spread it out: aim for protein across each meal rather than all in one sitting
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Not a substitute for personal advice - see your GP or an Accredited Practising Dietitian if you have a health condition, are pregnant, or have kidney concerns
The Short Answer: Protein Per Day by Goal
|
Goal |
Common g/kg target |
Source |
|---|---|---|
|
General health (sedentary adult) |
0.75g to 1.2g of protein per kilogram of body weight |
|
|
Active / general training |
1.6g to 2.2g of protein per kilogram of body weight |
|
|
Building and maintaining muscle |
1.6g to 2.2g of protein per kilogram of body weight |
|
|
Fat loss while keeping muscle |
1.6g to 2.2g of protein per kilogram of body weight but in calorie deficit |
Important: These are general guides for healthy adults, not medical advice.
Baseline: The Minimum for General Health
The baseline recommendation is the amount that meets the needs of most healthy adults who are not especially active. In Australia, that figure comes from the National Health and Medical Research Council (NHMRC) nutrient reference values, published through Eat For Health.
The baseline sits at roughly 0.84 g/kg for adult men and 0.75 g/kg for adult women, with slightly higher figures during pregnancy and breastfeeding. This is the amount to prevent deficiency and cover basic needs, not the amount that best supports training or muscle.
Active People and Building Muscle
If you train, especially with resistance work, protein plays a role in supporting muscle growth and repair alongside your training. Dietitians Australia recommends a range around 1.6g to 2.2g per kilogram of body weight.
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Total daily protein matters most. Hitting your daily target consistently does more than obsessing over any single meal or shake
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Distribution helps. Spreading protein fairly evenly across your meals appears to support the muscle-repair process
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Protein works with training, not instead of it
Chasing a bigger number is not automatically better. Beyond the upper end of the range, extra protein has not been shown to add meaningful benefit for most people. A whey protein isolate is a convenient, lower-lactose option, and creatine is a popular companion for strength training.
Protein for Fat Loss
When you are eating in a calorie deficit to lose fat, higher protein does two useful things. Protein is the most satiating macronutrient, so it helps you feel fuller on fewer kilojoules, and a higher intake helps support muscle retention while you lose weight. Targets during fat loss are often set at the higher end of the range, around 1.6g to 2.2g per kilogram of body weight (Dietitians Australia).
Some guidance suggests basing the figure on target or lean body weight rather than current weight when body-fat is higher. Protein is not a fat burner; it simply makes a sensible calorie deficit easier to stick to. For the full breakdown, see Protein for Weight Loss.
Work It Out by Body Weight (Examples)
The maths is simple: your weight in kilograms multiplied by the g/kg figure for your goal.
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Example 1 - general health, 60 kg adult. 60kg x 0.84g = 50.4g per day.
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Example 2 - active, building muscle, 80 kg adult. 80kg x 1.6g = 128g per day.
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Example 3 - fat loss, 70 kg adult in a deficit. 70kg x 1.6g = 112g per day.
Special Cases: Women, Over-50s and Vegetarians
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Women. The same grams-per-kilo logic applies. Targets scale with body weight; there is nothing different about the calculation for women
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Over-50s. As we age, the body becomes less efficient at using protein to maintain muscle, so many researchers suggest older adults aim towards the higher end of the general range
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Vegetarians and vegans. Plant proteins can meet your target; the main difference is amino-acid profile, so variety matters, and blends such as pea and rice pair well. A vegan protein powder is a convenient top-up.
How to Hit Your Number
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Anchor each meal with a protein source.
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Use a shake to fill the gap. A whey protein isolate is a popular, lower-lactose choice.
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Prioritise protein at breakfast.
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Spread it out across meals rather than one large hit at dinner
Browse the full protein powder range. Orders over $150 ship free, with same-day dispatch on orders placed before the daily cut-off.
Frequently Asked Questions
How much protein do I need per day?
Set your daily protein in grams per kilo of body weight, adjusted for your goal. A general baseline for healthy adults sits near 0.75g to 1.2g of protein, while active people supporting muscle often aim for 1.6g to 2.2g of protein per kilogram of body weight. Multiply your weight by the figure for your goal and spread it across your meals. See a dietitian for personal advice.
How much protein should I eat to build muscle?
To support muscle growth and repair alongside resistance training, the commonly cited range is 1.6g to 2.2g of protein per kilogram of body weight per day. Total daily protein matters most.
How much protein should I eat to lose weight?
In a calorie deficit, a higher protein intake helps you feel fuller and helps support muscle retention while you lose fat. See our protein for weight loss guide for detail.
How much protein do I need after a workout?
There is no need to hit a precise post-workout number. Total daily protein is what matters most, and a daily serve of around 1.6g to 2.2g of protein per kilogram of body weight is a common amount.
Can eating too much protein be harmful?
For healthy adults with normal kidney function, higher protein intakes have not been shown to cause harm. The kidney concern applies to people who already have kidney disease.
Is 100g of protein a day enough?
Depends entirely on your body weight and goal, because targets are set per kilo. Work it out from your own weight using the method above, or use our calculator.
Should I count protein from food or just shakes?
Count all of it. Wholefoods should do most of the work; a protein powder is a convenient way to top up if you fall short.
