kg lb Minimum 1.2 g/kg Target 1.4 g/kg Training / 60+ 1.6 g/kg
50 110 60 70 80
55 121 66 77 88
60 132 72 84 96
65 143 78 91 104
70 154 84 98 112
75 165 90 105 120
80 176 96 112 128
85 187 102 119 136
90 198 108 126 144
kg lb Minimum 1.2 g/kg Target 1.4 g/kg Training / 60+ 1.6 g/kg
95 209 114 133 152
100 220 120 140 160
105 231 126 147 168
110 243 132 154 176
115 254 138 161 184
120 265 144 168 192
125 276 150 175 200
130 287 156 182 208
135 298 162 189 216
Use your current weight, not a goal weight. Spread it across the day — roughly a third at each meal. If you have kidney disease, your prescriber sets the number, not this table.
Safe rate 0.5–1% of your body weight per week. Above that, more of what you lose is lean tissue.
What 30 g of protein looks like
Chicken breast 110 g cooked Greek yoghurt, 0% 300 g Tinned tuna 2 small tins Cottage cheese 250 g Firm tofu 180 g Salmon fillet 130 g cooked
Three of these a day, plus the protein already in your meals, puts most people at or near target.
Three signs muscle is going
01 Rate. Losing more than 1% of your body weight a week, three weeks running. 02 Function. Stairs, carrying shopping, or getting out of a low chair is getting harder. 03 Shape. The scale keeps falling but your waist and your clothes barely change.
Any of these: raise it with your prescriber before the next dose increase.