How much protein do you need? A simple guide with examples

Most people who train regularly do well on about 1.6–2.2g of protein per kg of bodyweight per day; less active adults need less, with 0.8g per kg a common minimum. For a 75 kg person who lifts, runs or trains Muay Thai, that works out at roughly 120–165g a day. Spread it over three or four meals and it becomes much easier than it sounds.

This is general guidance. If you have a kidney condition or any other medical issue, speak to a doctor or registered dietitian before changing your protein intake.

How much protein do you need by goal?

Goal	Typical range	What it's for
General health, low activity	~0.8 g/kg	Common minimum for adults
Active, training a few times a week	~1.2–1.6 g/kg	Recovery and general fitness
Building muscle (lean bulk)	~1.6–2.2 g/kg	Muscle growth alongside a small calorie surplus
Fat loss while training	~1.8–2.2 g/kg	Holding on to muscle in a deficit, staying full
Hard training or fight camp	~1.6–2.2 g/kg	Recovery from frequent, intense sessions

The upper end isn't magic. Above roughly 2.2g per kg, most people see little extra benefit for muscle; it just replaces carbs and fat you might need for training.

How much protein do you need by bodyweight?

Bodyweight	0.8 g/kg	1.6 g/kg	2.0 g/kg	2.2 g/kg
55 kg	44g	88g	110g	121g
65 kg	52g	104g	130g	143g
75 kg	60g	120g	150g	165g
85 kg	68g	136g	170g	187g
95 kg	76g	152g	190g	209g

If you carry a lot of extra body fat, base the number on your goal weight instead, or it will come out unrealistically high.

How should you spread protein across the day?

Rather than one huge dinner, aim for 3–4 meals with roughly 25–50g each. That is easier to digest, keeps you fuller and suits training days. A rough way to split it:

Daily target	3 meals	4 meals
100g	~33g each	~25g each
130g	~43g each	~33g each
160g	~53g each	~40g each
200g	~67g each	~50g each

Solimans meals contain 20–81g protein each, and the High Protein menu averages 54g, so most meals cover a large share of a daily target on their own.

What do real days look like?

These examples use real meals from The Solimans menu, with protein, kcal and price taken straight from the menu. They are illustrations, not prescriptions; your calorie needs depend on size, activity and goal.

65 kg, training 3–4 times a week (target ~105g)

Meal	Protein	kcal	Price
Egg Chicken Frittata Omelette	64g	561	Rp 100K
Grill Barramundi w/ Tabbouleh	35g	398	Rp 100K
Two meals total	99g	959	Rp 200K

Add a yoghurt or a light dinner of your own and you are comfortably at target.

70 kg vegan, training regularly (target ~112g)

Meal	Protein	kcal	Price
Tofu Lean Meat Wrap Breakfast	60g	813	Rp 90K
Grill Tempeh Salsa	45g	738	Rp 90K
Two meals total	105g	1,551	Rp 180K

The wrap uses tofu and plant-based beef. More plant options are in our vegan protein guide.

80 kg, lean bulking (target ~160g)

Meal	Protein	kcal	Price
Waffle Peanut Butter Breakfast	46g	884	Rp 100K
Chicken Zinger Wrap	76g	906	Rp 100K
Salmon Teriyaki	36g	611	Rp 140K
Three meals total	158g	2,401	Rp 340K

For more on eating in a surplus, see bulking in Bali.

90 kg, cutting during hard training (target ~200g)

Meal	Protein	kcal	Price
American Omelette	77g	794	Rp 100K
Chicken Tawook and Fattoush	79g	684	Rp 100K
Seafood Shirataki	44g	335	Rp 100K
Three meals total	200g	1,813	Rp 300K

Very high protein with moderate calories, which is the point of the High Protein plan. Whether 1,813 kcal is right for a 90 kg athlete depends on training load; many will need extra carbs on top on hard days.

What are easy ways to add protein?

• Start the day with eggs, Greek yoghurt or a protein oats breakfast.
• Make protein the first thing on the plate, then add carbs and vegetables.
• In Bali, order extra chicken, egg or tempeh at warungs; our high-protein foods in Bali guide has approximate numbers.
• Keep a shake for days you fall short, rather than as the plan.

Do you need protein shakes?

No. Shakes are a convenience, not a requirement. If you can reach your target with food, that is great: whole foods bring fibre, vitamins and minerals that a shake doesn't. A shake is useful when you are short on time, when appetite is low after training, or when your meals for the day came up light. Treat it as a top-up of 20–25g rather than the foundation of your intake.

Does age change how much protein you need?

Many older adults benefit from protein towards the higher end of the active range, especially alongside strength training, because muscle becomes harder to maintain with age. Pregnancy, breastfeeding and medical conditions also change needs. In any of those situations, a doctor or registered dietitian is the right person to set your number.

Does protein timing matter?

Total daily protein matters most. After that, spreading it across the day and having a protein-rich meal within a few hours of training are sensible habits. You don't need to rush a shake in the 30 minutes after a session.

The short version

Pick a number between 1.6 and 2.2g per kg if you train, split it over three or four meals, and build each meal around a protein source. If you'd rather not count, every Solimans meal lists its protein, so you can see your daily total before you order.

Build your week, or use the macro calculator to get your personal protein and calorie target first.