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Protein Need: Grams per Kilogram, Then Real Food

Food & Nutrition · 5 min read · Last updated September 2026

Quick answer: Protein need = body weight (kg) × activity factor: 0.8 g/kg sedentary, ~1.6 g/kg active, up to 2.0+ for heavy training. A 70 kg active person needs about 112 g/day — roughly 361 g of chicken breast or 18 eggs' worth (don't eat 18 eggs; distribute across foods).

The bands

Protein (g) = weight (kg) × factor

Profile	g/kg	70 kg person
Sedentary	0.8	56 g
Active / fitness	1.6	112 g
Athlete / muscle gain	2.0	140 g

Worked example: 70 kg × 1.6 = 112 g/day. In food: chicken breast ≈ 31 g/100 g → 361 g; eggs ≈ 6.3 g each → ~18; lentils ≈ 9 g per cooked cup → 12 cups (why plant-based eaters combine sources — the Vegan Protein tool does that math).

Distribution beats totals (slightly)

Muscle protein synthesis responds per-meal; roughly 20–40 g per meal across 3–4 meals uses the day's total more effectively than one dinner-sized load. 112 g across four meals = 28 g each — a palm of chicken, a cup of dal plus yogurt, or a shake.

Context: healthy kidneys handle high-protein diets fine, but pre-existing kidney disease changes targets — medical conditions deserve professional guidance, not calculator outputs.

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Frequently asked questions

How much protein do I need per day?

Weight × activity factor: 0.8 g/kg sedentary, ~1.6 g/kg active, ~2.0 g/kg for heavy training. A 70 kg active person needs about 112 g/day.

Is too much protein harmful?

For healthy people, intakes up to ~2 g/kg are well studied and safe. Existing kidney disease is the standard exception — those targets belong to a clinician.

Can I eat all my protein in one meal?

You can, but spreading 20–40 g across 3–4 meals uses it more efficiently for muscle maintenance and satiety.

What food equals 100 g of protein?

About 320 g of chicken breast, 16 eggs, or a mix: 200 g Greek yogurt (20 g) + 100 g lentils (9 g) + 150 g paneer (27 g) + 2 eggs (13 g) + whey scoop (25 g). The Protein per Dollar tool compares costs too.