How much protein do you need a day? Calculator by weight
Calculate how many grams of protein to eat a day based on your weight and your goal, with the same rules the Mobbe app uses. Further down you'll find the table from 50 to 100 kg.
It's an estimate, not a measurement. In the app, reviews compare it with your real weight and suggest adjustments. It doesn't replace a professional: during pregnancy or breastfeeding, or with an eating disorder, diabetes, kidney disease or weight-loss treatment, the app doesn't calculate targets and suggests seeing a professional.
Take it to your plan. Mobbe builds your routine for free and, with PRO, your meals with this protein.
How much protein you need based on your weight
Grams a day from 50 to 100 kg. The table doesn't use your height: if your BMI is 27.5 or more, use the calculator with your height.
- If you weigh 60 kg120 g to lose weight, 96 g to maintain and 108 g to build muscle.
- If you weigh 65 kg130 g to lose weight, 104 g to maintain and 117 g to build muscle.
- If you weigh 70 kg140 g to lose weight, 112 g to maintain and 126 g to build muscle.
| Your weight | Lose weight | Maintain | Build muscle |
|---|---|---|---|
| 50 kg | 100 g | 80 g | 90 g |
| 55 kg | 110 g | 88 g | 99 g |
| 60 kg | 120 g | 96 g | 108 g |
| 65 kg | 130 g | 104 g | 117 g |
| 70 kg | 140 g | 112 g | 126 g |
| 75 kg | 150 g | 120 g | 135 g |
| 80 kg | 160 g | 128 g | 144 g |
| 85 kg | 170 g | 136 g | 153 g |
| 90 kg | 180 g | 144 g | 162 g |
| 95 kg | 190 g | 152 g | 171 g |
| 100 kg | 200 g | 160 g | 180 g |
| Your weight | Lose weight | Maintain | Build muscle |
|---|---|---|---|
| 50 kg | 100 g | 90 g | 100 g |
| 55 kg | 110 g | 99 g | 110 g |
| 60 kg | 120 g | 108 g | 120 g |
| 65 kg | 130 g | 117 g | 130 g |
| 70 kg | 140 g | 126 g | 140 g |
| 75 kg | 150 g | 135 g | 150 g |
| 80 kg | 160 g | 144 g | 160 g |
| 85 kg | 170 g | 153 g | 170 g |
| 90 kg | 180 g | 162 g | 180 g |
| 95 kg | 190 g | 171 g | 190 g |
| 100 kg | 200 g | 180 g | 200 g |
If you're vegan, protein goes up to 2.0 g per kg when building muscle: 120 g at 60 kg, 140 g at 70 kg and 160 g at 80 kg.
How we calculate
The same rule the Mobbe app uses for your daily protein, with the worked example.
- Step 1
Grams per kg based on your goal
2.0 g per kg to lose weight, 1.6 to maintain and 1.8 to build muscle. When losing, you eat more protein to protect your muscle during the deficit. In the example: 1.8 × 70 kg = 126 g a day.
daily protein = g per kg × your weightHelms, 2014; Hector and Phillips, 2018 (losing). Morton, 2018; Iraki, 2019 (maintaining and gaining). - Step 2
Reference weight when overweight
With a BMI of 27.5 or more, protein to lose or maintain is calculated on the weight you'd have at a BMI of 27.5: at 100 kg and 175 cm, on 84.2 kg, which gives 168 g instead of 200. To build muscle, your real weight is used.
reference weight = 27.5 × height (m) × height (m)Weijs, 2025. - Step 3
Adjustments for age and diet
From age 65, 0.2 g per kg is added. If you're vegan, it goes up to 2.0 when building muscle. The ceiling is 2.0 g per kg (2.2 when building muscle and 2.4 when losing weight with a BMI under 23 and intermediate or advanced experience) and the floor, 1.6.
PROT-AGE, 2013 (older adults). Helms, 2014 (lean athletes in a deficit). - Step 4
When the goal changes
With your height, if you want to lose weight with a BMI under 20 (or under 30 from age 65), or gain with a BMI of 30 or more, Mobbe calculates protein to maintain. It doesn't calculate targets for anyone under 18.
GLIM, 2019; ESPEN, 2022; Forbes, 2000.
Sources
- Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138. doi:10.1123/ijsnem.2013-0054
- Hector AJ, Phillips SM. Protein recommendations for weight loss in elite athletes: a focus on body composition and performance. Int J Sport Nutr Exerc Metab. 2018;28(2):170-177. doi:10.1123/ijsnem.2017-0273
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019;7(7):154. doi:10.3390/sports7070154
- Weijs PJM. Protein requirement in obesity. Curr Opin Clin Nutr Metab Care. 2025;28(1):27-32.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021
- Cederholm T, Jensen GL, Correia MITD, et al. GLIM criteria for the diagnosis of malnutrition. J Cachexia Sarcopenia Muscle. 2019;10(1):207-217. doi:10.1002/jcsm.12383
- Volkert D, Beck AM, Cederholm T, et al. ESPEN practical guideline: clinical nutrition and hydration in geriatrics. Clin Nutr. 2022;41(4):958-989. doi:10.1016/j.clnu.2022.01.024
- Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann N Y Acad Sci. 2000;904:359-365. doi:10.1111/j.1749-6632.2000.tb06482.x
Frequently asked questions
How much protein do I need if I weigh 70 kg?
140 g to lose weight, 112 g to maintain and 126 g to build muscle a day. If you weigh 60 kg: 120 g to lose weight, 96 g to maintain and 108 g to build muscle. At 65 kg: 130 g to lose weight, 104 g to maintain and 117 g to build muscle.
How much protein do I need to build muscle?
About 1.8 g per kg of your weight a day (2.0 if you're vegan): 108 g at 60 kg, 126 g at 70 kg and 144 g at 80 kg. You need to do strength training: protein alone doesn't build muscle.
How much protein do I need to lose weight?
More than to maintain: about 2.0 g per kg, because in a deficit it helps you keep your muscle. That's 120 g at 60 kg and 160 g at 80 kg. With a BMI of 27.5 or more it's calculated on your reference weight, so enter your height.
Does it change with age?
Yes. From age 65 Mobbe adds 0.2 g per kg, because with age muscle responds less to protein (PROT-AGE 2013). At 70 kg, to maintain it's 126 g instead of 112 g.
Isn't that too much protein?
The values range from 1.6 to 2.4 g per kg. Morton (2018) found that in people who do strength training the benefit for muscle levels off around 1.6 g per kg, with room up to 2.2; in a deficit a bit more is better (Helms 2014). If you have kidney disease, talk to a professional before changing your diet.
Guides to get more out of it
More calculators and routines
- Calorie calculatorYour maintenance and your target to lose, maintain or gain weight, compared with Mifflin-St Jeor and Harris-Benedict.Calculate →
- Macro calculatorGrams of protein, carbs, fat and fiber for your goal, within your calories.Calculate →
- 1RM calculatorYour one-rep max with Epley and Brzycki, by RIR or RPE, and your training weights from 50 to 100%.Calculate →
Mobbe builds your plan with these numbers
Download Mobbe and answer a few questions: it builds your routine for free and, with PRO, your meal plan spreads this protein across the day's meals, with grams of each food.
