Protein is having a moment. Supermarket shelves are full of high-protein bars, yogurts and shakes, and social media is full of advice to eat more of it. But how much protein do you actually need, and are most people already getting enough? This guide explains the official recommendations, when your needs go up, and the easiest ways to meet them with everyday food.
Why protein matters
Protein is made of building blocks called amino acids. Your body uses them to build and repair muscle, skin, bones and organs, and to make enzymes, hormones and antibodies. Unlike fat, the body does not store protein in a reserve, so you need a regular supply from food.
The basic recommendation
The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body weight per day (about 0.36 grams per pound). That works out to roughly:
- 60 kg (132 lb) adult: about 48 g a day
- 75 kg (165 lb) adult: about 60 g a day
- 90 kg (198 lb) adult: about 72 g a day
The Harvard T.H. Chan School of Public Health points out that the RDA is the minimum needed to meet basic needs and avoid deficiency, not necessarily the ideal amount for everyone.
When you may need more
Older adults
From around age 50, the body gradually loses muscle mass, and it becomes less efficient at using protein. Many experts suggest older adults aim for roughly 1.0 to 1.2 g per kg a day, combined with regular strength exercise, to help maintain muscle and independence.
People who exercise regularly
If you do regular strength training or endurance sport, intakes of about 1.2 to 2.0 g per kg a day are commonly recommended to support recovery and muscle growth. More than this does not appear to bring extra benefit for most people.
Weight loss
When you eat fewer calories, a slightly higher protein intake can help you keep muscle while losing fat. Protein is also filling, which can make it easier to stick to a smaller portion size.
Pregnancy and breastfeeding
Protein needs increase during pregnancy and breastfeeding. Your doctor or midwife can give advice specific to you.
Good sources of protein
Here is roughly how much protein common foods provide:
- Chicken breast, cooked (100 g): about 30 g
- Salmon, cooked (100 g): about 22 to 25 g
- Greek yogurt (170 g pot): about 15 to 18 g
- Lentils, cooked (1 cup): about 18 g
- Tofu, firm (100 g): about 12 to 15 g
- Eggs (2 large): about 12 g
- Milk (250 ml glass): about 8 g
- Peanut butter (2 tablespoons): about 7 to 8 g
- Almonds (30 g handful): about 6 g
The type of protein matters as much as the amount. Diets that rely more on fish, poultry, beans, lentils, nuts and dairy, and less on red and processed meat, are linked with better long-term health.
Spread it across the day
Many people eat very little protein at breakfast and most of it at dinner. Spreading it more evenly, for example 20 to 30 g at each main meal, may help your body use it better for muscle repair. Simple ideas:
- Breakfast: Greek yogurt with nuts and berries, or eggs on wholegrain toast.
- Lunch: a large salad with chicken, tuna, chickpeas or lentils.
- Dinner: fish, poultry, tofu or beans with vegetables and a whole grain.
- Snacks: a glass of milk, cottage cheese, a boiled egg or a handful of nuts.
Do you need protein powder?
Usually not. Most people can meet their needs from food. Protein powders can be convenient for athletes or people with high needs and little time, but check labels for added sugar and choose products that are independently tested for quality.
Can you eat too much protein?
For healthy people, moderately high protein intakes appear to be safe. However, people with kidney disease may need to limit protein and should follow their doctor’s advice. Very high-protein diets can also crowd out fibre-rich foods such as fruit, vegetables and whole grains.
The bottom line
Most healthy adults need at least 0.8 g of protein per kg of body weight each day. Older adults and active people may benefit from 1.0 to 2.0 g per kg. Choose a variety of sources, spread them across your meals, and you will rarely need supplements.
This article is for general information only. If you have a medical condition, especially kidney disease, talk to your doctor or a registered dietitian about your protein needs.
