Protein guides
Protein Intake
How much protein do you really need — 0.8 g/kg, 1.6 g/kg, or 2.2 g/kg? These guides work through the research ranges for sedentary people, lifters, older adults and dieters, and show how to hit your target with real food.
Protein Intake for Bulking at 100 kg — Daily Target
Protein intake bulking 100kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Bulking at 110 kg — Daily Target
Protein intake bulking 110kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Bulking at 120 kg — Daily Target
Protein intake bulking 120kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Bulking at 130 kg — Daily Target
Protein intake bulking 130kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Bulking at 140 kg — Daily Target
Protein intake bulking 140kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Bulking at 50 kg — Daily Target
Protein intake bulking 50kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Bulking at 60 kg — Daily Target
Protein intake bulking 60kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Bulking at 70 kg — Daily Target
Protein intake bulking 70kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Bulking at 80 kg — Daily Target
Protein intake bulking 80kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Bulking at 90 kg — Daily Target
Protein intake bulking 90kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Bulking — Men Age 18-24
Protein intake bulking men age 18 to 24: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 25-29
Protein intake bulking men age 25 to 29: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 30-34
Protein intake bulking men age 30 to 34: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 35-39
Protein intake for bulking — men age 35–39: 136–187 g a day (1.6–2.2 g/kg), target 153 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Bulking — Men Age 40-44
Protein intake bulking men age 40 to 44: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 45-49
Protein intake bulking men age 45 to 49: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 50-54
Protein intake bulking men age 50 to 54: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 55-59
Protein intake bulking men age 55 to 59: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 60-64
Protein intake bulking men age 60 to 64: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Bulking — Men Age 65+
Protein intake bulking men age 65+: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Bulking — Women Age 18-24
Protein intake for bulking — women age 18-24: 104–143 g a day (1.6–2.2 g/kg), target 117 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Bulking — Women Age 25-29
Protein intake for bulking — women age 25-29: 106–145 g a day (1.6–2.2 g/kg), target 119 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Bulking — Women Age 30-34
Protein intake for bulking — women age 30-34: 107–147 g a day (1.6–2.2 g/kg), target 121 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Bulking — Women Age 35-39
Protein intake bulking women age 35 to 39: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Bulking — Women Age 40-44
Protein intake for bulking — women age 40–44: 110–152 g a day (1.6–2.2 g/kg), target 124 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Bulking — Women Age 45-49
Protein intake bulking women age 45 to 49: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Bulking — Women Age 50-54
Protein intake bulking women age 50 to 54: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Bulking — Women Age 55-59
Protein intake bulking women age 55 to 59: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Bulking — Women Age 60-64
Protein intake bulking women age 60 to 64: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Bulking — Women Age 65+
Protein intake bulking women age 65+: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Cutting at 100 kg — Daily Target
Protein intake cutting 100kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Cutting at 110 kg — Daily Target
Protein intake cutting 110kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Cutting at 120 kg — Daily Target
Protein intake cutting 120kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Cutting at 130 kg — Daily Target
Protein intake cutting 130kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Cutting at 140 kg — Daily Target
Protein intake cutting 140kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Cutting at 50 kg — Daily Target
Protein intake cutting 50kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Cutting at 60 kg — Daily Target
Protein intake cutting 60kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Cutting at 70 kg — Daily Target
Protein intake cutting 70kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Cutting at 80 kg — Daily Target
Protein intake cutting 80kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Cutting at 90 kg — Daily Target
Protein intake cutting 90kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal for.
Protein Intake for Cutting — Men Age 18-24
Protein intake for cutting — men age 18-24: 144–176 g a day (1.8–2.2 g/kg), target 160 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 25-29
Protein intake for cutting — men age 25-29: 148–180 g a day (1.8–2.2 g/kg), target 164 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 30-34
Protein intake for cutting — men age 30-34: 151–185 g a day (1.8–2.2 g/kg), target 168 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 35-39
Protein intake for cutting — men age 35-39: 153–187 g a day (1.8–2.2 g/kg), target 170 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 40-44
Protein intake for cutting — men age 40-44: 155–189 g a day (1.8–2.2 g/kg), target 172 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 45-49
Protein intake for cutting — men age 45-49: 157–191 g a day (1.8–2.2 g/kg), target 174 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 50-54
Protein intake for cutting — men age 50-54: 158–194 g a day (1.8–2.2 g/kg), target 176 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 55-59
Protein intake for cutting — men age 55-59: 158–194 g a day (1.8–2.2 g/kg), target 176 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 60-64
Protein intake for cutting — men age 60–64: 153–187 g a day (1.8–2.2 g/kg), target 170 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Men Age 65+
Protein intake for cutting — men age 65+: 153–187 g a day (1.8–2.2 g/kg), target 170 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 18-24
Protein intake for cutting — women age 18–24: 117–143 g a day (1.8–2.2 g/kg), target 130 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 25-29
Protein intake for cutting — women age 25-29: 119–145 g a day (1.8–2.2 g/kg), target 132 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 30-34
Protein intake for cutting — women age 30-34: 121–147 g a day (1.8–2.2 g/kg), target 134 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 35-39
Protein intake for cutting — women age 35-39: 122–150 g a day (1.8–2.2 g/kg), target 136 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 40-44
Protein intake for cutting — women age 40-44: 124–152 g a day (1.8–2.2 g/kg), target 138 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 45-49
Protein intake for cutting — women age 45-49: 126–154 g a day (1.8–2.2 g/kg), target 140 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 50-54
Protein intake for cutting — women age 50-54: 126–154 g a day (1.8–2.2 g/kg), target 140 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 55-59
Protein intake for cutting — women age 55-59: 126–154 g a day (1.8–2.2 g/kg), target 140 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 60-64
Protein intake for cutting — women age 60-64: 124–152 g a day (1.8–2.2 g/kg), target 138 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Cutting — Women Age 65+
Protein intake for cutting — women age 65+: 117–143 g a day (1.8–2.2 g/kg), target 130 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Maintenance at 100 kg — Daily Target
Protein intake maintenance 100kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Maintenance at 110 kg — Daily Target
Protein intake for maintenance — maintenance at 110 kg: 132–176 g a day (1.2–1.6 g/kg), target 154 g. Per-meal splits, food examples and the evidence ranges.
Protein Intake for Maintenance at 120 kg — Daily Target
Protein intake maintenance 120kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Maintenance at 130 kg — Daily Target
Protein intake maintenance 130kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Maintenance at 140 kg — Daily Target
Protein intake maintenance 140kg — Protein intake for maintenance at 140 kg: your daily target in Try our free calculator and check your own numbers today.
Protein Intake for Maintenance at 50 kg — Daily Target
Protein intake for maintenance — maintenance at 50 kg: 60–80 g a day (1.2–1.6 g/kg), target 70 g. Per-meal splits, food examples and the evidence ranges.
Protein Intake for Maintenance at 60 kg — Daily Target
Protein intake maintenance 60kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Maintenance at 70 kg — Daily Target
Protein intake maintenance 70kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Maintenance at 80 kg — Daily Target
Protein intake for maintenance — maintenance at 80 kg: 96–128 g a day (1.2–1.6 g/kg), target 112 g. Per-meal splits, food examples and the evidence ranges.
Protein Intake for Maintenance at 90 kg — Daily Target
Protein intake maintenance 90kg: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Maintenance — Men Age 18-24
Protein intake for maintenance — men age 18-24: 96–128 g a day (1.2–1.6 g/kg), target 112 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Maintenance — Men Age 25-29
Protein intake for maintenance — men age 25-29: 98–131 g a day (1.2–1.6 g/kg), target 115 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Maintenance — Men Age 30-34
Protein intake for maintenance — men age 30-34: 101–134 g a day (1.2–1.6 g/kg), target 118 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Men Age 35-39
Protein intake for maintenance — men age 35-39: 102–136 g a day (1.2–1.6 g/kg), target 119 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Men Age 40-44
Protein intake for maintenance — men age 40-44: 103–138 g a day (1.2–1.6 g/kg), target 120 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Men Age 45-49
Protein intake for maintenance — men age 45–49: 104–139 g a day (1.2–1.6 g/kg), target 122 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Maintenance — Men Age 50-54
Protein intake for maintenance — men age 50-54: 106–141 g a day (1.2–1.6 g/kg), target 123 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Men Age 55-59
Protein intake for maintenance — men age 55-59: 106–141 g a day (1.2–1.6 g/kg), target 123 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Men Age 60-64
Protein intake for maintenance — men age 60-64: 104–139 g a day (1.2–1.6 g/kg), target 122 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Men Age 65+
Protein intake for maintenance — men age 65+: 102–136 g a day (1.2–1.6 g/kg), target 119 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Maintenance — Women Age 18-24
Protein intake for maintenance — women age 18-24: 78–104 g a day (1.2–1.6 g/kg), target 91 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 25-29
Protein intake for maintenance — women age 25-29: 79–106 g a day (1.2–1.6 g/kg), target 92 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 30-34
Protein intake for maintenance — women age 30-34: 80–107 g a day (1.2–1.6 g/kg), target 94 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 35-39
Protein intake for maintenance — women age 35-39: 82–109 g a day (1.2–1.6 g/kg), target 95 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 40-44
Protein intake for maintenance — women age 40-44: 83–110 g a day (1.2–1.6 g/kg), target 97 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 45-49
Protein intake for maintenance — women age 45-49: 84–112 g a day (1.2–1.6 g/kg), target 98 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 50-54
Protein intake for maintenance — women age 50–54: 84–112 g a day (1.2–1.6 g/kg), target 98 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Maintenance — Women Age 55-59
Protein intake for maintenance — women age 55-59: 84–112 g a day (1.2–1.6 g/kg), target 98 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 60-64
Protein intake for maintenance — women age 60-64: 83–110 g a day (1.2–1.6 g/kg), target 97 g. Per-meal splits, food examples and the published ranges.
Protein Intake for Maintenance — Women Age 65+
Protein intake for maintenance — women age 65+: 80–107 g a day (1.2–1.6 g/kg), target 94 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 18-24 — Active
Protein intake men age 18 to 24 active: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your goal.
Protein Intake for Men Age 18-24 — Athlete
Protein intake men age 18 to 24 athlete: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Men Age 18-24 — Sedentary
Protein intake men age 18 to 24 sedentary: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Men Age 25-29 — Active
Protein intake for men age 25-29 — active: 98–131 g a day (1.2–1.6 g/kg), target 115 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 25-29 — Athlete
Protein intake for men age 25-29 — athlete: 131–180 g a day (1.6–2.2 g/kg), target 156 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 25-29 — Sedentary
Protein intake for men age 25-29 — sedentary: 62–78 g a day (0.8–1.0 g/kg), target 70 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 30-34 — Active
Protein intake for men age 30-34 — active: 101–134 g a day (1.2–1.6 g/kg), target 118 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 30-34 — Athlete
Protein intake for men age 30-34 — athlete: 134–185 g a day (1.6–2.2 g/kg), target 160 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 30-34 — Sedentary
Protein intake men age 30 to 34 sedentary — Protein intake for sedentary men age 30-34: daily grams at Use our free calculator to check your own numbers today.
Protein Intake for Men Age 35-39 — Active
Protein intake for men age 35-39 — active: 102–136 g a day (1.2–1.6 g/kg), target 119 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 35-39 — Athlete
Protein intake for men age 35-39 — athlete: 136–187 g a day (1.6–2.2 g/kg), target 162 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 35-39 — Sedentary
Protein intake for men age 35-39 — sedentary: 68–85 g a day (0.8–1.0 g/kg), target 76 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 40-44 — Active
Protein intake for men age 40-44 — active: 103–138 g a day (1.2–1.6 g/kg), target 120 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 40-44 — Athlete
Protein intake for men age 40-44 — athlete: 138–189 g a day (1.6–2.2 g/kg), target 163 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 40-44 — Sedentary
Protein intake for men age 40-44 — sedentary: 69–86 g a day (0.8–1.0 g/kg), target 77 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 45-49 — Active
Protein intake for men age 45-49 — active: 104–139 g a day (1.2–1.6 g/kg), target 122 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 45-49 — Athlete
Protein intake for men age 45-49 — athlete: 139–191 g a day (1.6–2.2 g/kg), target 165 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 45-49 — Sedentary
Protein intake men age 45 to 49 sedentary — Protein intake for sedentary men age 45-49: daily grams at Use our free calculator to check your own numbers today.
Protein Intake for Men Age 50-54 — Active
Protein intake for men age 50-54 — active: 106–141 g a day (1.2–1.6 g/kg), target 123 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 50-54 — Athlete
Protein intake men age 50 to 54 athlete — Protein intake for male athletes age 50-54: daily grams at Use our free calculator to check your own numbers today.
Protein Intake for Men Age 50-54 — Sedentary
Protein intake for men age 50-54 — sedentary: 70–88 g a day (0.8–1.0 g/kg), target 79 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 55-59 — Active
Protein intake for men age 55-59 — active: 106–141 g a day (1.2–1.6 g/kg), target 123 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 55-59 — Athlete
Protein intake for men age 55-59 — athlete: 141–194 g a day (1.6–2.2 g/kg), target 167 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 55-59 — Sedentary
Protein intake for men age 55-59 — sedentary: 70–88 g a day (0.8–1.0 g/kg), target 79 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 60-64 — Active
Protein intake for men age 60-64 — active: 104–139 g a day (1.2–1.6 g/kg), target 122 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 60-64 — Athlete
Protein intake for men age 60-64 — athlete: 139–191 g a day (1.6–2.2 g/kg), target 165 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 60-64 — Sedentary
Protein intake for men age 60-64 — sedentary: 70–87 g a day (0.8–1.0 g/kg), target 78 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 65+ — Active
Protein intake for men age 65+ — active: 102–136 g a day (1.2–1.6 g/kg), target 119 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Men Age 65+ — Athlete
Protein intake men age 65+ athlete — Protein intake for male athletes age 65+: daily grams at 1.6-2.0 Use our free calculator to check your own numbers today.
Protein Intake for Men Age 65+ — Sedentary
Protein intake for men age 65+ — sedentary: 68–85 g a day (0.8–1.0 g/kg), target 76 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 18-24 — Active
Protein intake women age 18 to 24 active: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Women Age 18-24 — Athlete
Protein intake women age 18 to 24 athlete: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Women Age 18-24 — Sedentary
Protein intake women age 18 to 24 sedentary: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice.
Protein Intake for Women Age 25-29 — Active
Protein intake women age 25 to 29 active: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for your.
Protein Intake for Women Age 25-29 — Athlete
Protein intake women age 25 to 29 athlete: daily grams per kilogram, worked targets, meal splits and food examples — an estimate, not medical advice for.
Protein Intake for Women Age 25-29 — Sedentary
Protein intake women age 25 to 29 sedentary — Protein intake for sedentary women age 25-29: daily Try our free calculator and check your own numbers today.
Protein Intake for Women Age 30-34 — Active
Protein intake for women age 30-34 — active: 80–107 g a day (1.2–1.6 g/kg), target 94 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 30-34 — Athlete
Protein intake for women age 30-34 — athlete: 107–147 g a day (1.6–2.2 g/kg), target 127 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 30-34 — Sedentary
Protein intake for women age 30-34 — sedentary: 54–67 g a day (0.8–1.0 g/kg), target 60 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 35-39 — Active
Protein intake for women age 35-39 — active: 82–109 g a day (1.2–1.6 g/kg), target 95 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 35-39 — Athlete
Protein intake for women age 35-39 — athlete: 109–150 g a day (1.6–2.2 g/kg), target 129 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 35-39 — Sedentary
Protein intake for women age 35-39 — sedentary: 54–68 g a day (0.8–1.0 g/kg), target 61 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 40-44 — Active
Protein intake for women age 40-44 — active: 83–110 g a day (1.2–1.6 g/kg), target 97 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 40-44 — Athlete
Protein intake for women age 40-44 — athlete: 110–152 g a day (1.6–2.2 g/kg), target 131 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 40-44 — Sedentary
Protein intake women age 40 to 44 sedentary — Protein intake for sedentary women age 40-44: daily Try our free calculator and check your own numbers today.
Protein Intake for Women Age 45-49 — Active
Protein intake for women age 45-49 — active: 84–112 g a day (1.2–1.6 g/kg), target 98 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 45-49 — Athlete
Protein intake for women age 45-49 — athlete: 112–154 g a day (1.6–2.2 g/kg), target 133 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 45-49 — Sedentary
Protein intake for women age 45-49 — sedentary: 56–70 g a day (0.8–1.0 g/kg), target 63 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 50-54 — Active
Protein intake for women age 50-54 — active: 84–112 g a day (1.2–1.6 g/kg), target 98 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 50-54 — Athlete
Protein intake for women age 50-54 — athlete: 112–154 g a day (1.6–2.2 g/kg), target 133 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 50-54 — Sedentary
Protein intake for women age 50-54 — sedentary: 56–70 g a day (0.8–1.0 g/kg), target 63 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 55-59 — Active
Protein intake for women age 55-59 — active: 84–112 g a day (1.2–1.6 g/kg), target 98 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 55-59 — Athlete
Protein intake for women age 55-59 — athlete: 112–154 g a day (1.6–2.2 g/kg), target 133 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 55-59 — Sedentary
Protein intake for women age 55-59 — sedentary: 56–70 g a day (0.8–1.0 g/kg), target 63 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 60-64 — Active
Protein intake for women age 60-64 — active: 83–110 g a day (1.2–1.6 g/kg), target 97 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 60-64 — Athlete
Protein intake women age 60 to 64 athlete — Protein intake for female athletes age 60-64: daily grams Use our free calculator to check your own numbers today.
Protein Intake for Women Age 60-64 — Sedentary
Protein intake for women age 60-64 — sedentary: 55–69 g a day (0.8–1.0 g/kg), target 62 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 65+ — Active
Protein intake for women age 65+ — active: 80–107 g a day (1.2–1.6 g/kg), target 94 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 65+ — Athlete
Protein intake for women age 65+ — athlete: 107–147 g a day (1.6–2.2 g/kg), target 127 g. Per-meal splits, food examples and the published evidence ranges.
Protein Intake for Women Age 65+ — Sedentary
Protein intake for women age 65+ — sedentary: 54–67 g a day (0.8–1.0 g/kg), target 60 g. Per-meal splits, food examples and the published evidence ranges.