How Much Protein Do You Need Per Day?
Protein requirements change with your goal and your age. Here is what the research supports, and what it does not.
The Baseline Requirement
The official minimum intake to avoid deficiency is 0.8 g per kilogram of body weight per day for most adults. That figure is a minimum to prevent loss of lean mass, not an optimum. Observational and trial evidence suggests that intakes between 1.2 and 1.6 g/kg are associated with better preservation of muscle and with greater satiety, and many nutrition bodies now describe this as a more realistic target for healthy adults.
Higher Targets for Specific Goals
For people building muscle through resistance training, research supports intakes of roughly 1.6 to 2.2 g/kg, with gains tapering off above that range. During weight loss, higher protein -- often 1.6 to 2.4 g/kg -- appears to help preserve lean mass while in a calorie deficit. Older adults benefit from more protein than the baseline because of an age-related reduction in muscle protein synthesis; 1.2 to 1.5 g/kg is commonly suggested.
Quality and Food Sources
Protein quality depends on the essential amino acid profile and digestibility. Eggs, dairy, poultry, fish, and meat are complete proteins. Most plant sources are lower in one or more essential amino acids, but this is not a practical problem if you eat a variety across the day. Legumes, tofu, whole grains, nuts, and seeds all contribute. Our Common Foods pages list protein content for eggs, chicken breast, salmon, lentils, and chickpeas.
Timing and Distribution
Total daily intake matters most, but distribution appears to have some effect. Research suggests that spreading protein across three or four meals, with roughly 0.4 g/kg per meal, may support muscle protein synthesis better than concentrating it in one large evening meal. For most people this simply means including a protein source at breakfast rather than only at dinner. There is no strong evidence that eating protein immediately after training is critical; the daily total dominates.
Practical Approach
Start by estimating your weight in kilograms and multiplying by your chosen target. Then check it against what you actually eat for a few days. Our Macro Calculator sets protein targets based on your calorie needs and goal, and the Calorie Calculator provides the total that the protein fits inside.