How much protein should I eat per day?
Your protein target isn't a single number, it's a range. Pick the grams per kilogram that fit your activity, goal and age, then spread them across the meals of your day.
Why does protein matter?
Protein is the building block of muscles, enzymes and the immune system. Getting enough helps you keep muscle mass, increases fullness and helps the weight you lose come from fat.
Official recommendations set the level needed to "avoid deficiency". If you train regularly or are losing weight, that floor is often not enough; research supports a higher range.
How many grams per kilogram?
The ranges below are for healthy adults. All are given as grams per kilogram of body weight.
| Situation | g/kg | For 70 kg |
|---|---|---|
| Sedentary adult (floor) | 0.8 | 56 g |
| Over 65 | 1.0–1.2 | 70–84 g |
| Regular exercise | 1.2–1.6 | 84–112 g |
| Losing weight | 1.2–1.6 | 84–112 g |
| Building muscle | 1.6–2.2 | 112–154 g |
A large analysis of muscle gain showed that the benefit starts to level off at around 1.6 g/kg, with an upper confidence limit around 2.2 g/kg. So for most people, going above 1.6 brings no extra gain.
Worked example
Worked example
70 kg · trains 3–4 days a week · goal: lose weight
- Pick the rangeLosing weight, exercising: 1.2–1.6 g/kg
- Lower and upper limit70 × 1.2 = 84 g · 70 × 1.6 = 112 g
- Midpoint70 × 1.5 = 105 g
Split into four meals, that's about 26 g of protein per meal.
Spread protein across meals
The amount of protein that supports muscle building doesn't increase without limit in a single meal; research points to about 0.25–0.4 g/kg per meal, which is 18–28 g for 70 kg, and in practice a 20–40 g band for most people. Spreading it through the day instead of piling it all into one meal is both easy and filling.
- Add a protein source to every main meal: eggs, yogurt, cheese, chicken, fish, meat, legumes or tofu.
- If you want protein in a snack, yogurt, kefir, cottage cheese or a handful of nuts will do.
- Vary plant sources: combining legumes with grains within the same day completes the amino acid balance.
Safe limits
- In healthy adults, protein up to 2 g/kg is generally considered safe.
- If you have kidney disease, or are pregnant or breastfeeding, don't raise your protein target yourself; set it with a doctor or dietitian.
- Protein powders are a convenience, not a requirement. If you can reach your target with food, you don't need them.
When should you see a professional?
If you have a chronic kidney or liver condition, are under 18, or have had an eating disorder in the past, set your protein and calorie targets with a doctor or dietitian.
Sources
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr. 2018;15:10.
- WHO/FAO/UNU. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935. 2007.
This content is for information only and is not medical advice. Last updated: .
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