Find a daily protein range that fits your body, your activity and your goal, and see how to spread it through the day.
Fill in your details and tap Calculate to see your daily range in grams.
Your body uses protein best in steady doses, about 20 to 40 grams a meal.
Approximate protein in common servings. Labels vary, so check yours.
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Good to know: These are estimates for general wellness, not medical advice. They’re made for healthy adults: if you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
Protein builds and repairs muscle, keeps your immune system working and helps you feel full. It matters even more as you get older, when the body becomes slower at building muscle, and when you’re losing weight, when you want to keep the muscle you have.
| Who | Grams per kg a day |
|---|---|
| Adults who aren’t very active | 0.8 – 1.0 |
| Active adults | 1.2 – 1.6 |
| Building muscle, strength or losing fat | 1.6 – 2.2 |
| Adults 65 and over | at least 1.0 – 1.2 |
One kilogram is 2.2 pounds, so 1.6 g per kg is about 0.73 g per pound. If you carry a lot of extra weight, we base your range on a healthier reference weight for your height.
Most people can reach their range with everyday foods: eggs, Greek yogurt, cottage cheese, fish, chicken, lean meats, tofu, tempeh, beans and lentils. A protein shake is handy when you’re busy, but it’s optional.
Not really. Above about 2.2 g per kg, extra protein doesn’t build more muscle; it just adds calories. Healthy kidneys handle normal high-protein diets well, but if you have kidney disease, follow your doctor’s advice on protein.
Numbers help, but they’re only part of the story. Josh coaches mindset first (he says it’s about 60 percent of the work), then consistency, with lots of variety so training stays fun.
He lost 62 pounds himself in his early 50s, so he knows the hard part isn’t the math. It’s showing up on busy days and getting back on track after a slip. He pairs your protein target with strength training, because the two together are what build and protect muscle.
For a personal eating plan or a medical diet, Josh will point you to your doctor or a licensed dietitian.
The everyday minimum for adults is about 0.8 g per kilogram of body weight. Active adults usually do better with 1.2 to 1.6 g/kg, and 1.6 to 2.2 g/kg when building muscle or losing fat. Adults 65 and over need at least 1.0 to 1.2 g/kg.
Most healthy adults do fine up to about 2 grams per kilogram. Beyond that it mostly adds calories. If you have kidney disease, follow your doctor’s advice.
No. They’re a convenient option, but food works just as well. Eggs, yogurt, fish, chicken, beans, lentils and tofu are all great sources.
Yes. Mix beans, lentils, tofu, tempeh, edamame, whole grains, nuts and seeds through the day. You may want to aim for the higher end of your range.
Both work. Divide grams per kilogram by 2.2 to get grams per pound. For example, 1.6 g/kg is about 0.73 g/lb.
Please don’t rely on it. These estimates are for healthy adults. If you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
Numbers are a great start. Josh turns them into a plan you can keep, with training and habits built around your life, in the Palm Beach area or online.
