How Much Protein Should You Eat per Day
For general adults, protein need = 0.9 g per kg of body weight. A 65 kg adult needs about 58.5 g/day. Strength training raises this to 1.6-2.2 g/kg; endurance to 1.2-1.4 g/kg.
Open the interactive Everyday Lifestyle tool →Formula: g = 0.9 x weight (kg)
Key facts
| Formula | g = 0.9 x weight (kg) |
|---|---|
| 65 kg adult | 58.5 g/day |
| Strength training | 1.6-2.2 g/kg |
| Endurance | 1.2-1.4 g/kg |
| Protein energy | 4 kcal/g |
Frequently asked questions
How much protein for a 65 kg person?
About 58.5 g/day for general adults: 0.9 x 65 = 58.5 g.
How much protein for muscle building?
Strength athletes target 1.6-2.2 g/kg, so a 65 kg lifter needs roughly 104-143 g/day.
How many calories is protein?
4 kcal per gram, the same as carbohydrate (Atwater factor).
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Daily Protein Intake Calculator is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
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