Formula
Daily Protein (g) = Body Weight (kg) × Multiplier
Multiplier: 0.8 (sedentary) to 2.2 (elite athlete)
70kg, building muscle (1.6g/kg):
Protein = 70 × 1.6 = 112g/day
≈ 28g per meal (4 meals)
Frequently Asked Questions
Research shows 1.6–2.2g per kg of body weight daily is optimal for muscle growth with resistance training. Most people do well with 1.6–2.0g/kg.
Chicken breast (31g/100g), eggs (6g each), Greek yoghurt (10g/100g), tuna (26g/100g), lentils (9g/100g), cottage cheese (12g/100g) and whey protein powder (25g/scoop).