The common starting point
Many public health bodies, including those in the US and Europe, use a reference intake of about 0.8 grams of protein per kilogram of body weight per day for healthy adults. For someone who weighs 70 kg, that is about 56 grams a day. This figure is designed to cover the basic needs of most healthy adults. It is a minimum to avoid deficiency, not necessarily the ideal amount for every goal.
To work out your own starting number, multiply your weight in kilograms by 0.8. If you think in pounds, divide your weight by 2.2 first to convert to kilograms.
Why many people aim higher
People who train regularly, especially with strength exercise, often aim above the basic reference. Sports nutrition guidance commonly suggests a range of roughly 1.2 to 2.0 grams per kilogram for active people, depending on the type and amount of training. Higher protein intakes are also often discussed in a few other situations:
- Building muscle. Protein provides the building blocks muscles use to repair and grow after training. Training itself is the main driver; protein supports it.
- Eating in a calorie deficit. When eating less overall, keeping protein up is linked to holding on to more lean mass, and protein-rich meals may help you feel full.
- Getting older. Some experts suggest older adults may benefit from a little more protein than the basic reference, alongside staying active, because muscle mass tends to decline with age.
Going far beyond your needs is generally unnecessary. If you have kidney disease or another medical condition, ask your doctor or a registered dietitian what amount is right for you, because protein advice can be different in those cases.
Example daily targets
| Body weight | 0.8 g/kg (reference) | 1.2 g/kg | 1.6 g/kg |
|---|---|---|---|
| 55 kg (121 lb) | 44 g | 66 g | 88 g |
| 70 kg (154 lb) | 56 g | 84 g | 112 g |
| 85 kg (187 lb) | 68 g | 102 g | 136 g |
| 100 kg (220 lb) | 80 g | 120 g | 160 g |
What protein looks like on a plate
Numbers in grams are hard to picture, so it helps to know roughly how much common foods provide.
| Food | Typical portion | Approx. protein |
|---|---|---|
| Chicken breast, cooked | 100 g | about 30 g |
| Canned tuna, drained | 100 g | 24–26 g |
| Salmon fillet, cooked | 100 g | 22–25 g |
| Greek yoghurt, plain | 170 g pot | 15–18 g |
| Cottage cheese | 100 g | 11–12 g |
| Firm tofu | 100 g | 12–17 g |
| Lentils, cooked | 1 cup (about 200 g) | about 18 g |
| Egg | 1 large | about 6 g |
| Milk | 250 ml glass | about 8 g |
| Almonds | small handful (28 g) | about 6 g |
Spread it across the day
Many people eat most of their protein at dinner and very little at breakfast. Spreading it more evenly, for example roughly a quarter to a third of your daily target at each main meal, is a common recommendation and an easy way to reach a higher total without a huge plate in the evening. Breakfast is often the meal with the most room to improve; our high-protein breakfast ideas can help.
Plant and animal sources
You can meet your protein needs on many eating patterns. Animal foods such as meat, fish, eggs and dairy contain all the essential amino acids in useful amounts. Many plant foods have a less complete mix on their own, but eating a variety across the day, such as beans, lentils, tofu, tempeh, soy milk, whole grains, nuts and seeds, can cover your needs. Soy foods are a particularly rich plant source.
Protein powders
Protein shakes are a convenient option, not a requirement. They can help on busy days or after training, but whole foods also bring fibre, vitamins and minerals. If you use powders, check the label for the protein per scoop and any added sugar.
Keeping track
You do not need to hit an exact number every day. Most people do well by checking roughly how much protein each meal provides and nudging it up where it is low. Logging meals for a week or two is a good way to see your real average. Our guide to tracking macros shows how protein fits alongside carbs and fat.
Frequently asked questions
How do I calculate my protein needs?
A common starting point is your weight in kilograms multiplied by 0.8 grams. Active people often aim higher, around 1.2 to 2.0 grams per kilogram. If you have a medical condition, ask your doctor or a dietitian.
Can I eat too much protein?
For healthy adults, moderately high intakes from food are generally considered fine, but there is usually no benefit to going far beyond your needs. People with kidney disease or other conditions should get personal advice from a doctor.
Is it possible to get enough protein without meat?
Yes. Eggs, dairy, beans, lentils, tofu, tempeh, soy milk, nuts, seeds and whole grains can all contribute. Eating a variety of plant proteins across the day helps cover all the essential amino acids.