How much protein per day?

Protein requirements are specific to each individual, but are based on underlying theories that apply to everyone.

Protein requirements depend on body weight (mass, to be precise). This is multiplied by a coefficient that depends on lifestyle, goals, and individual characteristics. This article details how to determine how much protein per day is recommended. And to simplify the task, a free calculator is available.

This calculator estimates a person's daily protein requirement based on recognized nutritional recommendations (European/international public health references and consensus in sports nutrition and geriatrics).

Next, the tool selects a reference range in g/kg/day (grams per kilogram of body weight per day) based on the profile.

He then applies priorities:

1. Specific medical conditions (kidney failure, dialysis, or intensive care), as these significantly alter the recommendations and require medical advice.
2. Children and teens (under 18), with benchmarks adapted to growth.
3. Seniors (65 years and older), with higher intakes to limit age-related muscle loss.
4. Goal and activity level (fat loss, muscle gain, endurance, etc.), which guide you toward typical ranges for the sport.

Once the range has been selected, the tool calculates three values: minimum, target, and maximum (in grams per day) by multiplying the weight (or a reference weight if the person indicates that they are overweight and provides this weight) by the recommendation in g/kg/day.

Finally, it displays:

• the theoretical targets in g/day and g/kg/day,
• a breakdown by meal (if a number of meals has been specified),
• a brief explanation and, if necessary, an alert.

Protein requirements: basic formula

How to calculate your protein requirements?

Protein requirements are calculated ingrams per kilogram ofbody weight per day (g/kg/day).

The minimum recommendation is0.8 g/kg/day. This is theminimum amount needed tomaintain overall health, not the optimal amount for athletes. 

The basic formula for determining your needs

To calculate the amount of protein per meal to be distributed each day, multiply body weight by a coefficient. 

The latter takes into account: 

• of thesporting situation; 
• situations requiringmedical advice;
• age;
• specific periods of life (pregnancy, etc.).  

The main coefficient: the level of activity

Optimal energy intake depends primarily on the level of physical activity. 

The daily intake for a sedentary adult 

A sedentary adult should aim for0.8 to 1 g/kg/day. This daily protein intake is provided by foods such as meat, fish, and eggs.
For vegetarians, there are alternatives to animal proteins, such as chickpeas and cottage cheese.

The right amount for endurance athletes

Endurance sports require more protein to repair damaged muscle fibers, maintain muscle mass, and supportrecovery. The recommended daily protein intake is1.2 to 1.6 g/kg.    

Protein intake for bodybuilding 

Weight trainingand strength sports require protein-rich foods and/or protein powder supplements (whey protein).
In fact, requirements increase to1.6–2.2 g/kg/day. 

Protein requirements for intensive training

The more sessions and the higher the level, the greater the need for protein. 

Example:

– 27-year-old man, 187 lbs, training 6 times a week => between 166 g/day and 187 g/day of protein. This equates to a daily intake ranging from1.95 to 2.20 g/kg/day. 

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Physiological adjustments to include

Certainbiological factorsrequire adjusting protein intake. 

Age

In people aged 65 and over, anabolic resistance develops gradually with age. Seniors respond less well to protein synthesis. To prevent muscle wasting, protein intake must therefore be increased.

Here is an example for a man (weighing 78 kg): 

Pregnancy and breastfeeding

Pregnant women need to increase their energy intake during pregnancy and breastfeeding. Protein requirements are higher to compensate for consumption related to fetal development, and this phenomenon increases as pregnancy progresses.

According to the recommendations, a 30-year-old woman weighing 66 kg who exercises regularly should therefore consume on average:

• 125 g/day of protein, or 1.89 g/kg/day; 
• 126 g/day of protein, or 1.91 g/kg/day during the first trimester of pregnancy; 
• 134 g/day of protein, or 2.03 g/kg/day during the second trimester; 
• 153 g/day of protein, or 2.32 g/kg/day during the third trimester. 

The role of proteins in the event of injury

In the event of injury or immobilization, protein requirements temporarily increase (from 1.6 to over 2 g/kg/day). Consuming protein in the form of a snack or lunch helpsminimize muscle mass lossand loss of strength during immobilization³. In fact, the stress resulting from an injury increases protein requirements by about 80% compared to baseline levels.

The goal isto optimize recovery and repair through the strategic intake of all nutrients (carbohydrates, fats, proteins). 

The problem of excess weight on protein requirements

The key role of protein in the human body is topreserve muscle mass. However, overweight individuals have excess body fat, which could significantly influence the theoretical calculation of daily requirements.

If protein quantities are based on total weight, there is a risk of overestimating requirements. To avoid this counterproductive effect, it is recommended to base calculations on target weight orlean body mass. 

Adjustments according to the objective

Protein intake, and especially essential amino acid intake, should be adjusted according to the athlete's training program. 

Weight gain

To maximize protein synthesis and promote hypertrophy, intake should be between1.8 and 2.2 g/kg/day. One condition must be met: all amino acids must be present, i.e., a complete, high-quality protein. 

Caloric deficit or weight loss

During periods ofcalorie restriction, the risk of losing muscle increases.
It is therefore recommended to aimfor 1.8 to 2.4 g/kg/dayto preserve lean body mass.

Muscle maintenance

During the maintenance phase, an intake of1.3 to 1.6 g/kg/dayis sufficient to maintain the adaptations achieved.

How to calculate with multiple factors? 

When age, physiological condition, and athletic performance are all taken into account, the calculation becomes difficult. Here is a simple method:

1. Select theactivity factor.
   Example:woman weighing 60 kg, endurance → 1.5 g/kg = 90 g.
   
2. Addthe physiological adjustment.
   Example: with breastfeeding → +20 g = 110 g.
   
3.  Adjust according toathletic needsif necessary.
   Example: for weight gain → 2.2 g/kg = 133 g.

To avoid errors, ourfree calculator takesall criteriainto account. Simply enter your age, fitness level, training frequency, and other essential criteria. 

Conclusion

The amount of protein you should consume each day depends not only on your body weight, but also on yourlifestyleand athletic goals.

Seeking auniform distributionthroughout the day is important for maintaining mass andbuilding muscle.

Beyond knowing how much protein to consume, it is also importantto vary your sources, whether animal or plant-based. A varied diet ensures an optimal intake ofessential amino acids. In case of illness, special circumstances, or uncertainty, it is best to consult a healthcare professional or nutritionist to adapt your diet.