How much protein per day?

Protein is the most important macro for body composition. Whether you want to lose fat, maintain your mass, or gain muscle, your protein intake makes the difference.

High-protein recipes

FoodCraft filters and adapts recipes to reach your protein goal without the headache.

See recipes

Free · No commitment · 30 seconds

Why protein is essential

Proteins build and repair muscle tissue, produce enzymes and hormones, and strengthen the immune system. But their number 1 role in nutrition: they keep you full.

At equal calories, protein is the most satiating macro. That's why high-protein diets "work" — no magic, just less hunger.

Exactly how much?

It depends on your goal:

— Sedentary, maintenance: 1.2 g/kg of reference weight — Weight loss: 1.6 to 2.0 g/kg to preserve your muscle mass — Muscle gain: 1.6 to 2.2 g/kg depending on your level — Endurance athlete: 1.4 to 1.8 g/kg

We use your "reference weight" (estimated based on your height), not your actual weight. If you are overweight, calculating based on your actual weight would overestimate your needs.

The best protein sources

Animal: chicken (31g/100g), tuna (26g), eggs (13g/2 eggs), cottage cheese (8g/100g), lean beef (26g).

Plant-based: lentils (9g/100g cooked), tofu (15g), tempeh (20g), chickpeas (8g/100g cooked), seitan (25g).

Tip: combine grains + legumes (rice + lentils) to get all essential amino acids without meat.

Questions fréquentes

Is too much protein dangerous for the kidneys?
For healthy kidneys, no. Studies show that a high intake (up to 2.2g/kg) is safe. However, if you already have kidney disease, consult your doctor.
Are plant-based proteins just as effective?
Yes, as long as you vary your sources to get all essential amino acids. Combine legumes + grains, or use complete sources like soy or quinoa.
Should I take whey?
Whey is convenient but not mandatory. If you reach your quota with food, it adds nothing extra. It's useful if you struggle to eat enough protein or if you need a quick source post-workout.
Can you absorb more than 30g of protein per meal?
Yes. This myth is outdated. Your body absorbs all the protein you eat — digestion just takes longer. Spreading it across 3-4 servings optimizes muscle synthesis, but a large protein meal isn't wasted.

Related tools