Estimates only. Talk to a doctor or registered dietitian before acting on these numbers for medical reasons.
How much protein a day: examples
Grams a day by body weight, for 3 to 4 workouts a week. Cutting means the suggested deficit for the person's body fat.
| Body weight | Lifting, cutting | Lifting, maintaining | Running or cycling, cutting | Running or cycling, maintaining |
|---|---|---|---|---|
| 120 lb (54 kg) | 98 g | 91 g | 89 g | 89 g |
| 140 lb (64 kg) | 114 g | 106 g | 104 g | 104 g |
| 160 lb (73 kg) | 131 g | 121 g | 119 g | 119 g |
| 180 lb (82 kg) | 147 g | 136 g | 133 g | 133 g |
| 200 lb (91 kg) | 163 g | 151 g | 148 g | 148 g |
| 220 lb (100 kg) | 179 g | 166 g | 163 g | 163 g |
| 240 lb (109 kg) | 196 g | 181 g | 178 g | 178 g |
| 260 lb (118 kg) | 212 g | 197 g | 193 g | 193 g |
The numbers are the same for men and women: below 25% body fat for men and 32% for women, the rules use body weight and training, not sex. Above those lines the number scales to lean mass instead, so it grows more slowly with weight. Use the calculator above for your own body fat.
How the calculator works
It uses the protein rules from the Deficit app. Three things set the number: what it is scaled to, which range applies, and where in that range you land.
1. Body weight or lean mass: when to switch
Below 25% body fat for men and 32% for women, protein scales to your total weight. Above that, it scales to your lean mass: your weight minus your fat. Fat tissue does not need protein, so a per-pound number on total weight would ask for too much.
2. The range, in grams per kg and per pound
| You train | Cutting | Maintaining |
|---|---|---|
| Strength only | 1.6–2.2 g/kg | 1.4–1.8 g/kg |
| Strength and sports | 1.4–2.0 g/kg | 1.4–2.0 g/kg |
| Sports only | 1.3–1.8 g/kg | 1.3–1.8 g/kg |
| Any, on lean mass | 1.8–2.2 g/kg | 1.8–2.2 g/kg |
In pounds: 1.6 g/kg is 0.73 g/lb, 2.0 g/kg is 0.91 g/lb, and 2.2 g/kg is 1 g/lb. If you do not train at all, you sit on the strength row.
3. Where you land
When you maintain, more workouts a week move you up the range. When you cut, half of the position comes from your workouts and half from the size of your deficit. Up to a 20% deficit, the deficit does not raise the number. From 20% to 33% it moves you up to the top. A cut never gets less protein than maintenance would at the same training.
Protein questions
How much protein do I need a day?
If you lift and want to keep or build muscle, 0.73 to 1 g per pound of body weight (1.6 to 2.2 g per kg) covers most people. Where you land in that range depends on how much you train and whether you are in a deficit.
Do I need more protein when I'm cutting?
Yes, a little. In a deficit your body has less energy to spare, and more protein helps you keep muscle. The calculator moves you up the range as the deficit gets bigger, and a cut never gets less protein than maintenance would.
Should I use my body weight or my lean mass?
Body weight works for most people. At higher body fat, a per-pound number on total weight gets too high, because fat does not need protein. Above 25% body fat for men or 32% for women, the calculator uses your lean mass instead.
Is it bad to eat more protein than this?
In a meta-analysis of people who lift, extra muscle gain levelled off at about 0.73 g per pound (1.6 g per kg). More is not needed for muscle, though the calculator goes up to 1 g per pound in a hard cut. If you have kidney disease, ask your doctor before you eat more protein.
Want the calories to go with it? The calorie deficit calculator gives your daily calories, protein and goal date in one place.
Sources
- Protein supplementation and resistance training-induced gains in muscle mass and strength: a systematic review and meta-analysis. Morton RW, et al. Br J Sports Med. 2018. (PubMed)
- International Society of Sports Nutrition Position Stand: protein and exercise. Jäger R, et al. J Int Soc Sports Nutr. 2017. (free full text, PMC)
- Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Helms ER, Aragon AA, Fitschen PJ. J Int Soc Sports Nutr. 2014. (free full text, PMC)