The calculator
120grams of protein a day
That is 1.6 g for every kilo, where a 2018 review of 49 studies found the extra benefit for people who lift stops.
From the box From everything else you eat
The whole table
Grams of protein a day, by weight and training days. Find your row if you would rather not use the calculator.
| Body weight | No training | 1 to 2 days | 3 to 4 days | 5 to 7 days |
|---|---|---|---|---|
| 50 kg | 40 g | 70 g | 80 g | 100 g |
| 60 kg | 48 g | 84 g | 96 g | 120 g |
| 70 kg | 56 g | 98 g | 112 g | 140 g |
| 80 kg | 64 g | 112 g | 128 g | 160 g |
| 90 kg | 72 g | 126 g | 144 g | 180 g |
| 100 kg | 80 g | 140 g | 160 g | 200 g |
Where the numbers come from
If you do not train, the general guideline for adults is 0.8 g of protein for every kilo you weigh, each day. For people who exercise, the International Society of Sports Nutrition puts it at 1.4 to 2.0 g per kilo. A 2018 review of 49 studies found that people who lift stop seeing extra benefit at around 1.6 g per kilo. The calculator uses those three figures and nothing else.
One pack is 150 g of chicken breast with 38 g of protein. The box it suggests is the smallest one that covers about a third of your week, because the rest of what you eat counts too.
Quick answers
How much protein do I need if I train 4 days a week?
About 1.6 g for every kilo you weigh, each day. At 70 kg that is 112 g a day, and at 80 kg it is 128 g.
How much protein is in one Naked Protein pack?
38 g, in a 150 g pack of sous-vide chicken breast. The figure is calculated from the ingredients, not lab-tested yet.
Should all my protein come from chicken?
No, and the calculator does not suggest it. It picks the smallest weekly box that covers about a third of your protein, and the rest comes from everything else you eat: eggs, yoghurt, fish, tofu, beans, your other meals.
Is this medical advice?
No. These are general guidelines for healthy adults. If you have a kidney condition, are pregnant, or follow a diet set by a doctor, ask them instead.