How many grams of protein per kg?
1.2g/kg for general health, 1.6g/kg if you train, up to 2.2g/kg when building muscle or dieting.
Protein Per Kg of Bodyweight: The Complete Table
Protein targets scale with bodyweight, which is why per-kilogram numbers travel better than fixed gram recommendations.
Three anchors: 1.2g/kg for general health, 1.6g/kg for people who train, and 2.2g/kg as the practical ceiling where extra grams stop adding much.
At 60kg those come out as 72g, 96g and 132g. At 90kg: 108g, 144g and 198g.
Foods that move the number fastest
Protein and calories per 100g, from the Protein Hunter database.
| Food | Protein | Calories |
|---|---|---|
| 🥤 Whey protein isolate | 90g | 400 |
| 🐔 Chicken breast (cooked) | 31g | 179 |
| 🐟 Tuna (canned in water) | 29g | 131 |
| 🍞 Seitan | 25g | 370 |
| 🐟 Salmon (cooked) | 25g | 250 |
| 🍢 Tempeh | 19g | 193 |
| 🥚 Whole egg | 13g | 155 |
| 🧀 Cottage cheese (low-fat) | 12g | 72 |
| 🥣 Skyr | 11g | 63 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
Per 100g.
Reading the per-kilogram number
- Use bodyweight, not goal weight, unless you carry a lot of excess fat — then use a weight closer to your target.
- Pounds instead of kilograms: 1.6g/kg is roughly 0.73g per pound.
- In a calorie deficit, hold protein constant in grams even as total calories fall.
- Round to a number you can remember. 140g is easier to hit than 137.4g, and the difference is noise.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Is 2g of protein per kg too much?
No. It sits inside the range used in most research on trained populations, and is safe for people with healthy kidneys.
Should I use goal weight or current weight?
Current weight for most people. If you are carrying substantial excess fat, calculating from a target weight avoids inflating the number.
Keep reading
Protein CalculatorAdd up any meal in plain words.Protein database230+ foods with protein and calories.How much protein per daySet the target these foods feed into.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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