How much protein do you actually need?

Protein supports muscle repair, immune function and the structure of every cell. The right amount depends on your body size, how active you are and whether you are trying to lose fat or build muscle.

The baseline

The general adult recommendation is about 0.8 grams of protein per kilogram of body weight per day. For a 70 kg (154 lb) adult, that is roughly 56 grams. This is a minimum to avoid deficiency, not necessarily an optimum for active people.

For activity and muscle

People doing regular strength training often benefit from roughly 1.4 to 2.0 grams per kilogram per day. A common starting point is 1.6 g/kg. Older adults may need more to support muscle maintenance, and people in a calorie deficit may benefit from the higher end to preserve lean mass.

Very high intakes above about 2.2 g/kg are not usually necessary for muscle gain. More protein is not automatically more muscle; training and total calories still matter.

What a serving looks like

• 100 g cooked chicken breast: about 30 g protein
• 100 g cooked fish: about 22–25 g
• 1 large egg: about 6 g
• 100 g Greek yoghurt: about 10 g
• 100 g firm tofu: about 8–12 g
• 1 cup cooked lentils: about 18 g
• 30 g whey or plant protein powder: about 20–25 g

Spread protein across meals rather than eating it all at dinner. A common target is 20–40 g per meal, depending on body size and total intake.

Plant-based diets

Plant proteins can meet the target, but they are often less concentrated and may be lower in one or more essential amino acids. Combining sources across the day, such as beans with grains, tofu with rice or lentils with bread, covers the profile. Soy, pea and other isolated plant proteins are also effective.

Weight loss and satiety

Protein is generally more filling than fat or carbohydrate per calorie. In a deficit, keeping protein high helps preserve muscle and makes hunger easier to manage. This is why many weight-loss plans raise protein rather than cutting it.

Quality and safety

Whole foods should do most of the work. Supplements are convenient when whole foods are impractical, but they are not required. People with kidney disease should follow medical advice about protein intake, and anyone with a medical condition should check before making large changes.

Use our macro calculator to turn a protein target into grams, and see protein-rich foods for practical meal ideas. For the calorie side, read calories vs macros.