How Much Protein Do You Need?
Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. Your daily protein requirement depends primarily on your body weight and activity level. The standard Recommended Dietary Allowance (RDA) is 0.8 g per kg of body weight — enough to prevent deficiency for sedentary adults. However, research consistently shows that active individuals, athletes, and people trying to lose weight need significantly more — between 1.2 and 2.4 g per kg — to optimize body composition and performance.
Protein Intake by Goal
| Goal | g per kg body weight | Example (70 kg person) |
|---|---|---|
| Maintenance | 0.8-1.0 g/kg | 56-70 g/day |
| Active / Fitness | 1.2-1.6 g/kg | 84-112 g/day |
| Muscle Gain | 1.6-2.2 g/kg | 112-154 g/day |
| Weight Loss | 1.6-2.4 g/kg | 112-168 g/day |
Best Protein Sources
Animal Sources (complete proteins — all essential amino acids)
- Chicken breast (cooked, 100g): 31 g protein, ~165 cal
- Eggs (1 large): 6 g protein, ~78 cal
- Greek yogurt (plain, 200g): 20 g protein, ~150 cal
- Salmon (cooked, 100g): 25 g protein, ~208 cal
- Lean beef (cooked, 100g): 26 g protein, ~250 cal
- Whey protein (1 scoop): 24 g protein, ~120 cal
Plant Sources (combine for complete profile)
- Tofu (firm, 100g): 8 g protein, ~76 cal
- Lentils (cooked, 200g): 18 g protein, ~230 cal
- Chickpeas (cooked, 200g): 16 g protein, ~270 cal
- Quinoa (cooked, 200g): 8 g protein, ~220 cal
- Peanut butter (2 tbsp): 7 g protein, ~188 cal
When to Eat Protein
Spread it throughout the day. Research shows that consuming 20-40 g of protein per meal, spaced 3-4 hours apart, optimizes muscle protein synthesis. The "anabolic window" (30 minutes post-workout) is less critical than previously thought — consuming protein within 2 hours after training is sufficient. A pre-bedtime protein source (like casein or cottage cheese) may benefit muscle recovery overnight.
Frequently Asked Questions
How much protein do I need per day?
Sedentary adults: 0.8 g/kg. Active adults: 1.2-1.6 g/kg. Muscle building: 1.6-2.2 g/kg. Weight loss: 1.6-2.4 g/kg.
How much protein should I eat to build muscle?
Aim for 1.6-2.2 g per kg of body weight, consuming 20-40 g per meal spread across 3-5 meals. Post-workout protein within 2 hours supports optimal muscle protein synthesis.
Can you eat too much protein?
For healthy individuals, intakes up to 2.5 g/kg are safe. High protein intake does not damage kidneys in healthy people. Those with kidney disease should consult a doctor.
Can I get enough protein from plants?
Yes — but you need to be intentional. Plant proteins are often lower in one or more essential amino acids (lysine, methionine). Combining different plant sources (rice + beans, hummus + pita) throughout the day ensures a complete amino acid profile. Aim for slightly higher total intake (1.8-2.2 g/kg vs. 1.6-2.0 for animal sources) to compensate for lower digestibility.
Protein is one step in a longer sequence — the Weight & Nutrition guide starts with where you are (BMI, body fat), then what you burn (TDEE), then what to eat (calories, macros).
Sources: International Society of Sports Nutrition (ISSN) position stand (2017), World Health Organization (WHO) protein requirements, Academy of Nutrition and Dietetics. Individual needs vary — consult a healthcare professional.