Daily protein for 70 kg of strength training
By Jesús Narváez Tamés ·
Hypertrophy range at 70 kg: 1.6 to 2.2 g per kilo. Not the WHO dose for someone who does not train.
112–154g/day
- Weight
- 70 kg
- Goal
- Hypertrophy / strength
Seventy kilos and strength training. The range above is 1.6–2.2 g per kilo, which is the relevant one if you lift and want to keep or gain muscle. Past the top end, more is not better.
If you do not train, that range is more than you need: the general-population reference sits near 0.8–1.0 g/kg, and 150 g will not make you stronger without the stimulus. Split whatever you land on across three or four meals. One huge shake at night is not used better.
How this was calculated
Grams = body weight × the g/kg range for the goal. It is a range on purpose: under the minimum is usually too little, and past the maximum most people do not gain extra muscle.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 50 kg | 80–110 g/day |
| 60 kg | 96–132 g/day |
| 70 kg | 112–154 g/day |
| 80 kg | 128–176 g/day |
| 90 kg | 144–198 g/day |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Factor used: 1.6-2.2 g/kg
Suggested split across 4 meals
- Meal 128–39 gprotein
- Meal 228–39 gprotein
- Meal 328–39 gprotein
- Meal 428–39 gprotein
Turn this protein into a real menu
Generate a day with foods that cover your protein grams split across several meals.
Open the calculator without this example
Frequently asked questions
How much protein per day does someone at 70 kg need?+
At 70 kg with the “Hypertrophy / strength” goal, the range is 112–154 g per day. It depends on whether you train. This example is strength work, not the floor for someone sedentary.
Does extra protein turn into muscle?+
At 70 kg with the “Hypertrophy / strength” goal, the range is 112–154 g per day. Not on its own. Past the range, the extra is just calories. Muscle is set by training and, when needed, a surplus.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.