Daily Protein Intake for 70 kg to Build Muscle
A 70 kg person aiming to build muscle typically needs 140–196 g of protein per day.
How to use this tool
- Enter your body weight in kilograms.
- Select the goal that matches your activity and aims.
- Read your daily protein target in grams.
- Use the table to compare goals at your weight.
Find out how many grams of protein a 70 kg person should eat daily to support muscle growth.
Frequently asked questions
- How much protein do I need per day?
- It depends on your goal. Sedentary adults need about 0.8 g/kg, active people around 1.2 g/kg, and those building muscle often aim for 1.6–2.2 g/kg of body weight per day.
- Should I use total or lean body weight?
- This tool uses total body weight, which is fine for most people. At very high body-fat levels, basing the target on lean or adjusted weight avoids overestimating needs.
- Can I eat too much protein?
- Very high intakes are unnecessary for most people and may strain the kidneys of those with existing kidney disease. Anyone with kidney problems should get individual advice.