Enter your body weight, goal, activity, age group and the number of meals you eat. You get a daily range in grams, a target in the middle of the range, the same values in grams per kg, and the amount of protein for each meal. The calculation runs in your browser, and Bennu does not save your body weight.
Grams of protein per kg of body weight per day
| Goal | Mostly sitting | Regular exercise | Hard training |
|---|---|---|---|
| Stay healthy and keep my weight | 0.8–1.0 | 1.2–1.6 | 1.4–2.0 |
| Build muscle | 1.6–2.2 | 1.6–2.2 | 1.6–2.2 |
| Lose fat and keep muscle | 1.2–1.6 | 1.6–2.2 | 1.8–2.4 |
The values are approximate and rounded, based on USDA FoodData Central. The whey value is a typical label value. Protein changes with the brand, the recipe and how you cook the food, so check the label when you can. Some Greek-style yogurts have much less protein than strained Greek yogurt.
| Food | Protein per 100 g | Typical portion |
|---|---|---|
| Chicken breast, cooked | 31 g | 150 g: ≈ 47 g |
| Egg | 12.6 g | 1 egg (50 g): ≈ 6 g |
| Cottage cheese (skuta) | 11 g | 150 g: ≈ 17 g |
| Greek yogurt, plain | 10 g | 150 g: ≈ 15 g |
| Tuna, canned in water, drained | 25 g | 1 small can (80 g): ≈ 20 g |
| Beans, cooked | 9 g | 200 g: ≈ 18 g |
| Lentils, cooked | 9 g | 200 g: ≈ 18 g |
| Tofu, firm | 16 g | 100 g: ≈ 16 g |
| Whey protein powder | 80 g | 1 scoop (30 g): ≈ 24 g |
| Milk | 3.4 g | 250 ml: ≈ 9 g |
| Gouda or Edam cheese | 25 g | 30 g: ≈ 8 g |
| Oat flakes, dry | 13 g | 50 g: ≈ 7 g |
A range is easier to follow than one number: 120–150 g a day instead of exactly 135 g.
If a client eats 60 g now and the target is 130 g, raise the amount step by step over a few weeks.
Split the target over 3 to 5 meals with about 0.4 g/kg each, so no single meal has to carry most of it.
For clients with a lot of body fat, use the goal weight or a healthy weight for their height. Total body weight gives a target that is too high.
Look at weight, measurements, strength, hunger and how easy the plan feels. Change the target only when something does not work.
Put the target in the client's nutrition plan. In Bennu, a macro plan holds protein, carbohydrate and fat targets for each type of day and each meal.
This calculator is for healthy adults. Ask a doctor or a registered dietitian before you change how much protein you eat if one of these applies to you:
Healthy adults need at least 0.8 g per kg of body weight, 1.2–1.6 g/kg with regular exercise and 1.6–2.2 g/kg to build muscle. For a 70 kg adult, 0.8 g/kg is 56 g and 1.6 g/kg is 112 g a day.
Aim for 1.6–2.2 g per kg of body weight per day, together with strength training. In the meta-analysis by Morton and colleagues (2018), the extra muscle from more protein leveled off at about 1.6 g/kg. The upper value of 2.2 g/kg covers people who need more.
Without hard training, aim for 1.2–1.6 g/kg (Leidy and colleagues, 2015). If you lift weights or train hard while you eat less, 1.8–2.4 g/kg helps you keep muscle. If you have a lot of body fat, calculate with your goal weight.
Per kg of body weight, no. The reference values and the studies behind this calculator use the same g/kg ranges for women and men. Women often need fewer grams in total because they often weigh less.
Your body uses all the protein you eat. For muscle growth, research suggests about 0.4 g/kg per meal over at least four meals a day (Schoenfeld and Aragon, 2018). That is about 30 g per meal for a 75 kg adult. The daily total matters more than the exact split.
In healthy adults, research has not shown harm to the kidneys from the amounts in this calculator. With kidney disease the rules are different, so talk to your doctor. Keep the rest of your diet varied, with vegetables, whole grains and fruit.
No. Meat, fish, eggs, dairy, beans and lentils can cover your target. Protein powder helps when your meals fall short, or as a quick snack after training.
One egg of about 50 g has about 6 g of protein, so two eggs give about 12–13 g.
This calculator gives estimates for healthy adults. It is not medical advice and does not replace a doctor or a registered dietitian. Needs differ from person to person, so use the result as a starting point and adjust it over time.
Bennu is a coaching app for personal trainers. Add protein, carbohydrate and fat targets to your clients' nutrition plans, follow their check-ins and send messages in one place. Free for up to 3 clients, no credit card needed.
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