How Much Protein Do Men Need? Try the Calculator
Protein is the most talked about nutrient and the least understood. Too little and you struggle with recovery, hunger and muscle. Too much is rarely a problem for healthy adults, but it is wasteful and expensive.
Use the calculator, then read how to hit your number without counting every gram.
What the numbers mean
The Recommended Dietary Allowance is 0.8 g per kg of body weight a day. That is the minimum to avoid deficiency in most adults, not an ideal. Sports nutrition research suggests that people who train regularly benefit from more: around 1.4 to 2.0 g per kg, and up to 2.2 g per kg when building muscle or eating fewer calories.
| Goal | Protein per kg per day | For an 80 kg man |
|---|---|---|
| Basic minimum, little training | 0.8 to 1.2 g | 64 to 96 g |
| Train 2 to 4 times a week | 1.4 to 2.0 g | 112 to 160 g |
| Build muscle, cut fat | 1.6 to 2.2 g | 128 to 176 g |
Protein per meal
Spread protein across three or four meals. A target of 25 to 40 g per meal works for most men. That keeps you full and gives your muscles a steady supply.
Protein cheat sheet
| Food | Portion | Protein, approx |
|---|---|---|
| Eggs | 3 large | 18 g |
| Chicken breast, cooked | 150 g | 40 to 45 g |
| Salmon, cooked | 150 g | 30 to 33 g |
| Lean beef, cooked | 150 g | 38 to 40 g |
| Greek yogurt | 200 g | 18 to 20 g |
| Cottage cheese | 200 g | 24 g |
| Canned tuna | 1 can | 25 g |
| Lentils, cooked | 1 cup | 18 g |
| Tofu, firm | 150 g | 20 g |
| Milk | 250 ml | 8 g |
Numbers are approximate and vary by brand and cooking method.
How to hit your number without a spreadsheet
- Anchor each meal on a protein. Eggs, fish, chicken, yogurt, lentils, tofu.
- Use the palm rule. A palm sized portion of cooked meat or fish is about 25 to 30 g. Use two palms for a bigger meal.
- Add a protein snack. Greek yogurt, a boiled egg or a handful of nuts and cheese.
- Check after three days. Track roughly what you eat and adjust.
Do I need protein powder?
No. Food comes first. Powder is a convenient add on if you struggle to hit your target. Choose a product that is third party tested and check the label.
Is too much protein bad?
For healthy adults, higher protein intake is generally considered safe. If you have kidney disease or another medical condition, ask your doctor about the right amount for you.
These are general ranges for healthy adults. If you have a medical condition, are older or take medication, ask a doctor or dietitian for a personal target.
Frequently asked questions
Does protein build muscle on its own?
No. You need training, enough total food and sleep. Protein supports the process.
Is plant protein as good as animal protein?
It can be, if you eat enough and mix sources, such as lentils, tofu, beans, nuts and whole grains. You may need slightly more in total.
What about older men?
Muscle loss with age makes protein and strength training even more important. Talk to your doctor about the right target.
