Maintenance needs about 1.6 g of protein per kg of body weight per day. In a calorie deficit or when training for muscle mass, the target rises to about 2 g/kg to preserve muscle and support satiety and recovery.
As a reference, 100 g of chicken breast has about 31 g of protein, one egg about 6 g, 100 g of plain Greek yogurt about 10 g, and 100 g of cooked lentils about 9 g. Most people reach the target across 3–4 meals, not in one sitting.
Above roughly 2.2 g/kg per day there is little added benefit for most people, while calories could be better used for training fuel. People with advanced kidney disease should set protein intake only with a clinician.
This calculator is for informational purposes and does not constitute medical advice. Consult a doctor or nutritionist before making major changes to your diet — see the medical disclaimer.