How Much Protein Do You Need Per Day?
Quick answer: Most healthy adults need at least 0.8 grams of protein per kilogram of body weight per day. A person weighing 70 kg needs about 56 g. People who lift weights, play sport or are over 65 usually do better at 1.2 to 2.0 g per kg.
As a nutritionist, this is the question I’m asked most. The honest answer is that it depends on your weight, activity level, age and goal. Here is how to work out your number.
The simple formula
Protein (g) = body weight (kg) × grams per kg
If you only know your weight in pounds, divide it by 2.2 to get kilograms.
Protein needs by goal
| Goal | Grams per kg per day | Example: 70 kg person |
|---|---|---|
| General health (sedentary adult) | 0.8 | about 56 g |
| Lightly active | 1.0 to 1.2 | 70 to 84 g |
| Fat loss (keeping muscle) | 1.2 to 1.6 | 84 to 112 g |
| Muscle gain / strength training | 1.6 to 2.0 | 112 to 140 g |
| Adults over 65 | 1.0 to 1.2 | 70 to 84 g |
Why the 0.8 g/kg figure is a minimum
The 0.8 g/kg figure is a minimum to prevent deficiency, not an ideal for everyone. Harvard’s Nutrition Source explains that the recommended amount is the minimum for adults, not the best amount for every person. Active people, older adults and anyone cutting calories often benefit from more.
How much protein per meal?
Spreading protein across the day works better than eating most of it at dinner. Aim for roughly 20 to 40 g per meal, depending on your total target. A 70 kg person targeting 105 g could split it as 25 g at breakfast, 30 g at lunch, 20 g as a snack and 30 g at dinner.
What 25 to 30 g of protein looks like in Indian meals
- 3 eggs: about 18 g
- 1 cup cooked dal (about 200 g): about 12 to 18 g
- 100 g paneer: about 18 g
- 1 cup curd (about 240 g): about 8 to 10 g
- 100 g grilled chicken breast: about 30 g
- 100 g soya chunks (dry weight): about 50 g
- 1 scoop whey protein: about 20 to 25 g (check the label)
Values vary by brand and recipe. For more options, see our guide on sources of protein in Indian food and our list of cheap vegan protein sources.
Do you need a protein supplement?
Food should come first. A supplement helps when your diet falls short, for example if you’re vegetarian, travelling or training hard. Whey protein is a convenient option, and our creatine guides cover a popular companion supplement for strength training. Always read the label, since protein powders can contain added sugar and extra calories.
Can you eat too much protein?
For healthy people, intakes within the ranges above are generally considered safe. Very high intakes can crowd out fibre-rich foods, and people with kidney disease should follow their doctor’s advice. If you have a medical condition, are pregnant or are on medication, talk to your doctor or a registered dietitian before raising your protein intake.
Signs you may not be getting enough
- Constant hunger or cravings
- Slow recovery after workouts
- Loss of muscle or strength
- Brittle hair and nails
- Frequent tiredness
These symptoms can have many causes, so don’t self-diagnose.
Frequently asked questions
How much protein do I need per day to lose weight?
Aim for about 1.2 to 1.6 g per kg of body weight. Higher protein keeps you fuller and helps protect muscle while you eat fewer calories.
How much protein do I need to build muscle?
Most people training with weights do well at 1.6 to 2.0 g per kg per day, spread across meals.
Is 100 g of protein a day too much?
Not for most healthy adults, especially if you weigh 60 kg or more and exercise regularly.
Do women need less protein than men?
Needs are based on body weight and activity rather than sex alone. Pregnancy and breastfeeding raise needs.
Can vegetarians get enough protein?
Yes. Combine dal, rajma, chana, paneer, curd, soya, nuts and seeds through the day.
The bottom line
Start with 0.8 g per kg as your floor, then adjust upward for training, fat loss or age. Build your meals around whole foods, and use supplements only to fill gaps. For a deeper look at the research, read the Harvard T.H. Chan School of Public Health’s protein guide.
This article is for general information only and isn’t medical advice. Consult a qualified healthcare professional before changing your diet or starting supplements.
