How much protein do you need?
Protein is the building block your body uses to repair and grow muscle, make enzymes and hormones, and keep you full. The right amount scales with your bodyweight and your goal rather than a single fixed number.
The official minimum to avoid deficiency is about 0.8 g per kilogram, but that is a floor for sedentary people, not an optimum. Anyone who is active, dieting, or trying to build muscle does better on more — somewhere between 1.2 and 2.2 g per kilogram depending on the goal, which is the range this calculator works within.
Protein for muscle vs fat loss
- Building muscle: aim for around 1.8–2.2 g/kg alongside resistance training. Protein supplies the raw material; the training is the signal to use it.
- Losing fat: keep protein high, about 1.6–2.2 g/kg. In a calorie deficit, extra protein protects the muscle you already have and keeps hunger in check.
- Maintaining: a comfortable 1.0–1.4 g/kg covers everyday needs for most moderately active adults.
Spreading your total across roughly four meals — instead of one big hit — makes the target easier to reach and may support muscle building slightly better.
Best protein sources
Build meals around whole, protein-dense foods such as:
- Chicken breast, turkey, and lean beef or pork
- Fish and seafood — salmon, tuna, prawns, white fish
- Eggs and egg whites
- Greek yoghurt, cottage cheese, milk, and quark
- Tofu, tempeh, edamame, and seitan
- Lentils, chickpeas, black beans, and other pulses
- A protein powder to top up on busy days
Hitting the number consistently is the real challenge. Swoodie tracks protein on every meal you log — scan a plate or a barcode and it counts the grams for you — and can suggest high-protein meals that fit your day. Pair this with the TDEE calculator to set your calories alongside your protein.
Frequently asked questions
How much protein do I need per day?
It depends on your goal and bodyweight. A sedentary adult needs roughly 1.0–1.4 g per kg, while someone training to build muscle benefits from about 1.8–2.2 g per kg. This calculator picks a sensible target in grams for your weight and goal.
How much protein to build muscle?
Most research points to around 1.6–2.2 g of protein per kilogram of bodyweight per day for maximising muscle growth alongside resistance training. Going much higher than that gives little extra benefit for most people.
Should I eat more protein when losing fat?
Yes. Higher protein during a calorie deficit helps preserve lean muscle, keeps you fuller, and has a higher thermic effect than carbs or fat. Around 1.6–2.2 g per kg is a good range while cutting.
Can you eat too much protein?
For healthy people, intakes within these ranges are well tolerated. Very high intakes offer no extra muscle benefit and may crowd out other nutrients. If you have kidney disease or another medical condition, ask your doctor before increasing protein.
Does protein timing matter?
Total daily protein matters most, but spreading it across roughly four meals of similar size helps you hit the target and may support muscle building slightly better than one or two large servings.
This tool provides general estimates for healthy adults and is not medical advice. If you have kidney disease or another medical condition, consult a doctor or registered dietitian before changing your protein intake.