Nutrition1 min read
How much protein do you really need?
Protein needs for everyday health, exercise, weight loss and ageing, plus simple ways to hit your target from food.
Protein is having a moment, with high-protein versions of everything on supermarket shelves. But how much do you actually need? The answer depends on your age, activity and goals.
The baseline
The standard recommendation for adults is 0.8 grams of protein per kilogram of body weight per day. That's the minimum to avoid deficiency, not necessarily the optimal amount for everyone.
When you might need more
- Regular exercise or strength training: around 1.2 to 2 grams per kilogram
- Losing weight: higher protein helps protect muscle and manage hunger
- Older adults: some experts suggest 1 to 1.2 grams per kilogram to help preserve muscle
- Pregnancy and breastfeeding: needs increase
What that looks like
For a 70 kg person, 0.8 g/kg is about 56 grams a day, and 1.6 g/kg is about 112 grams. For reference:
- Chicken breast (100 g cooked): around 30 g
- Two eggs: around 12 g
- Greek yoghurt (150 g): around 15 g
- Lentils (1 cup cooked): around 18 g
- Tofu (100 g, firm): around 12–17 g
Spread it out
Rather than one big protein meal at dinner, spreading protein across the day, with around 20 to 40 grams per meal, is a practical approach for most people.
Is too much harmful?
For healthy people, higher-protein diets within the ranges above are generally considered safe. If you have kidney disease, talk to your doctor about how much protein is right for you.
See it at a glance
Mealful shows protein per serving for every recipe, lets you sort by most protein, and shows your daily total against your goal.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
