Protein is the most important macronutrient for body composition. It builds muscle, keeps you full, and prevents overeating. But how much do you actually need? The answer depends on your weight and goal — and it's simpler than you think.
Most people need between 1.2 and 2.2 grams of protein per kilogram of body weight per day:
For a 70 kg person losing weight, that means roughly 112-140 grams of protein daily.
Don't want to do the math? Use our free protein calculator — enter your weight, activity, and goal, and get your exact daily protein target in seconds.
When you're in a calorie deficit, your body wants to burn muscle for energy. Higher protein intake (1.6-2.0 g/kg) signals your body to preserve muscle while burning fat. Plus, protein is the most satiating macro — you'll feel full longer and snack less.
The biggest challenge isn't knowing your target — it's knowing how much protein you actually ate. Anna Life solves this with AI:
💡 Bottom line: Aim for 1.6-2.0 g of protein per kg when losing weight, 1.8-2.2 g when building muscle. Calculate your target, prioritize protein-rich foods, and let AI track your intake automatically.
Free to start. No app install, no credit card.
Also read: How Many Calories Should I Eat Per Day? · How to Track Calories with AI