How Much Protein Do I Need a Day?

Most healthy adults need at least 0.8 g of protein per kg of body weight a day, which is 56 g for a 70 kg person. If you exercise regularly, are trying to lose fat or build muscle, or are over 65, research supports more: around 1.2–2.0 g per kg, or 84–140 g a day at 70 kg.

Protein per kg: the main guidelines

Who	Grams per kg per day	Source
Healthy adults (minimum)	0.8 g (US RDA); 0.75 g (UK RNI)	Institute of Medicine; UK Department of Health
Adults over 65	1.0–1.2 g	PROT-AGE expert group
Regular exercisers	1.4–2.0 g	International Society of Sports Nutrition
Losing fat while training	Towards the top of 1.6–2.0 g or higher	ISSN; research on preserving muscle in a deficit
Pregnancy (2nd and 3rd trimester)	About 1.1 g	Institute of Medicine

The 0.8 g figure is the amount that prevents deficiency in almost everyone. It is a minimum, not an optimum for people who are active or older.

Protein intake per day by body weight

Body weight	0.8 g/kg	1.2 g/kg	1.6 g/kg	2.0 g/kg
60 kg (132 lb)	48 g	72 g	96 g	120 g
70 kg (154 lb)	56 g	84 g	112 g	140 g
80 kg (176 lb)	64 g	96 g	128 g	160 g
90 kg (198 lb)	72 g	108 g	144 g	180 g
100 kg (220 lb)	80 g	120 g	160 g	200 g

If you carry a lot of body fat, base your target on a goal or healthy weight rather than your current weight, otherwise the numbers get unrealistically high. The macro calculator does this automatically and fits protein into your daily calories.

How much protein per meal?

Spreading protein across the day works better than eating most of it at dinner. A useful target is about 0.4 g per kg per meal over at least four meals, which is roughly 25–40 g per meal for most adults. Older adults may need the higher end of that range at each meal to get the same muscle-building response.

What 30 g of protein looks like

Approximate protein in common foods:

• Chicken breast, cooked, 100 g: about 30 g
• Tinned tuna, drained, 100 g: about 25 g
• Greek yogurt, 0% fat, 200 g: about 20 g
• Firm tofu, 150 g: about 18–25 g, depending on the brand
• Lentils, cooked, 200 g: about 18 g
• Eggs, 2 large: about 12 g
• Milk, 300 ml: about 10 g

Check labels for exact figures. Plant proteins can meet your needs too; combining sources across the day, such as beans with grains, gives a full range of amino acids.

Can you eat too much protein?

For healthy people, intakes up to around 2 g per kg have not been shown to cause harm, and many athletes eat more. People with chronic kidney disease are usually advised to limit protein, so if you have kidney problems, speak to your doctor or dietitian before increasing it. Very high-protein diets can also crowd out fibre-rich carbohydrates, so keep vegetables, fruit, pulses and whole grains on the plate.

Putting it together

1. Pick a target from the table: 0.8 g/kg as a minimum, 1.2–1.6 g/kg if you are active or older, up to 2.0 g/kg if you are lifting weights or dieting.
2. Divide it across three or four meals.
3. Find your calorie budget with the calorie calculator and fill the rest with carbs and fats.

Frequently asked questions

How much protein do I need to build muscle?

Most research supports 1.6–2.0 g per kg of body weight a day, spread over several meals, combined with regular strength training.

Is 100 g of protein a day too much?

Not for most healthy adults. For a 70 kg person, 100 g is about 1.4 g per kg, which is within the range recommended for active people.

Do I need protein shakes?

No. Shakes are convenient, but food can meet your needs. They are useful if you struggle to reach your target with meals.

Should protein be based on my current weight?

If you are near a healthy weight, yes. If you have a lot of body fat, base it on a goal weight so the target stays realistic.

Sources

• Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
• Jäger R et al. (2017). ISSN Position Stand: protein and exercise
• Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE)
• Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building?
• British Nutrition Foundation: Protein