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Calculate per kilogram, not per person
Single numbers like "50 grams a day" are reasonable for a 50 kg person and inadequate for a 90 kg one. The right unit is grams per kilogram:
| Situation | g/kg | At 80 kg |
|---|---|---|
| Sedentary, health only | 1.0–1.2 | 80–96 g |
| Training, maintaining weight | 1.6 | 128 g |
| Building muscle (surplus) | 1.8 | 144 g |
| Losing fat (deficit) | 2.0 | 160 g |
| Getting very lean, hard deficit | 2.3–3.1 | 184–248 g |
A higher target in a deficit looks backwards but makes sense: with energy scarce the body also burns muscle for fuel; high protein protects it and keeps you full. If your BMI is above 30, base the number on the weight at BMI 25. The macro calculator does this with your goal.
When: spread it out, don't pile it on one meal
Muscle protein synthesis is re-triggered at each meal and approaches saturation around 0.4 g/kg per meal (~32 g at 80 kg). Splitting 160 g across four 40 g meals beats piling it onto dinner. The "30-minute post-workout window" is exaggerated; a meal within two hours before or after training is enough. 30–40 g of slow protein before bed (strained yogurt, curd cheese, casein) supports overnight recovery.
Protein foods: grams per 100 g
From highest to lowest protein per 100 g, all from the calorie table:
| Food | Protein / 100 g | Note |
|---|---|---|
| Grilled Chicken Breast | ~31 g | Best protein-to-calorie ratio |
| Canned Tuna in Water | ~25 g | Practical and cheap |
| Grilled Meatballs | ~18 g | Fat depends on the mince |
| Boiled Egg | ~13 g | One egg ≈ 6–7 g |
| Curd Cheese | ~12 g | Low fat, good at night |
| Strained Yogurt | ~9 g | Breakfast and snacks |
| White Bean Stew | ~6 g | Complete it with rice |
| Lentil Soup | ~2.5 g | ~6 g per bowl; a side, not a source |
Bread, rice and pasta contain protein but little per gram; counting them as "protein sources" is the most common reason targets are missed.
Example: how 160 g adds up in a day
For an 80 kg person losing fat (2.0 g/kg):
- Breakfast: 3 eggs + 100 g curd cheese + whole-grain bread → ~34 g
- Lunch: 150 g grilled chicken + bulgur + salad → ~50 g
- Snack: 250 g strained yogurt + 20 g almonds → ~27 g
- Dinner: 170 g grilled meatballs + vegetables in olive oil → ~31 g
- Night: 150 g curd cheese or one scoop of casein → ~20 g
Total ~160 g. This is an example; its calories may not match your target. FitCi scales meal plans to your calories and macros.
Vegetarian and vegan: more, and more varied
Plant proteins are lower in leucine and digestibility; raise the target by 15% (1.85 instead of 1.6 g/kg) and combine sources: legumes + grains (lentils + bulgur, chickpeas + rice), soy (tofu, edamame, tempeh), pea protein powder. Vegans need B12 supplementation and should monitor iron and zinc.
Protein needs rise with age
From the 40s onward muscle responds less to the same protein (anabolic resistance). Over 50, even sedentary people benefit from 1.2–1.5 g/kg, and those who train from 1.6–2.0 g/kg. The best treatment for sarcopenia (age-related muscle loss) is enough protein plus resistance training.
Is protein harmful? Kidneys, bones, fat gain
There is no evidence that 2–3 g/kg harms healthy kidneys; people with kidney disease should consult a doctor. The "protein leaches calcium from bone" claim is old and refuted; with adequate calcium, protein benefits bone. Does excess protein turn to fat? In theory yes; in practice it is the hardest nutrient to convert and the most filling. The surplus usually comes from the fat and carbs beside it.
Frequently asked questions
How many grams of protein should I eat a day?
If you train, 1.6–2.0 g per kg: 112–140 g at 70 kg. Use the upper end when losing weight, the lower end when maintaining.
How much protein can be absorbed in one meal?
There is no absorption limit; it is all absorbed. The muscle-building effect approaches saturation around 0.4 g/kg per meal, which is why spreading it out is more efficient.
Is protein powder necessary?
No, it is convenient. If food does not get you to the daily target, one scoop of whey or pea protein adds 20–25 g, as an addition to meals, not a replacement.
Why does protein go up when losing weight?
In a deficit the body is more likely to burn muscle for fuel; high protein protects it, increases fullness and costs more energy to digest.
Related tools and pages
Let FitCi track your protein target
Enter your goal; FitCi sets your daily protein, shows what is left after every log and recognises meals from a photo.