Guide

Most adults land around 0.8 g of protein per kilogram of body weight; active people often aim for 1.2–2.0 g/kg.

A cooked 3-oz chicken breast has about 27–31 g protein; a 6-oz piece lands near 54–62 g, depending on trimming and moisture loss.

Daily protein for adult men ranges from 0.8–1.6 g/kg, up to 1.2–2.0 g/kg with intense training.

Most lifters build muscle on 1.6–2.2 g/kg of protein per day, scaled to body weight and split across 3–5 meals.

For bodybuilding, daily protein usually lands between 1.6–2.2 g/kg, split across meals for steady muscle gain.

Use this daily protein calculator to estimate 0.8–2.0 g/kg from weight and activity; the tool below gives your precise day-by-day range.

For muscle gain, target 1.6–2.2 g of protein per kg of body weight per day, adjusted for size, training, and calorie intake.

Protein per day for weight gain: target 1.6–2.2 g/kg body weight daily with a small calorie surplus and strength training.

Daily protein for women is 0.8–1.2 g per kg of body weight, rising to 1.6–2.0 g/kg with heavy training or special life stages.

Daily protein needs range from 0.8–2.0 g per kg body weight, scaled to age, training, and goals.