Q
How much protein do I really need daily?
⚡ Quick answer
1.2-2.2g per kg body weight depending on goal. Most people undereat protein.
Protein needs vary by goal, age, and activity. The official RDA (0.8g/kg) is the minimum to prevent deficiency — not optimal.
Guidelines by goal:
- Sedentary adults: 1.0-1.2g per kg body weight
- Active adults: 1.2-1.6g per kg
- Strength training/muscle building: 1.6-2.2g per kg
- Weight loss (preserve muscle): 1.6-2.2g per kg
- Adults over 65: 1.2-1.5g per kg (helps prevent muscle loss)
Example: a 70kg active adult needs 84-112g daily. Most adults eat 50-70g daily — well below optimal.
Why protein matters for weight loss: most filling macro, requires energy to digest (20% of calories used to digest), preserves muscle in calorie deficit.
Good sources by gram: chicken breast (31g per 100g), Greek yoghurt (10g per 100g), eggs (6g each), tuna (25g per 100g), lentils (9g per 100g cooked), tofu (8g per 100g).
Eat at every meal: 30g+ protein per meal — most filling and helps muscle synthesis. Spread across the day, not all at dinner.
Kidney concern: high protein is safe for healthy kidneys. Only restrict if you have diagnosed kidney disease.
Read our full evidence-based guide on weight & metabolism for the complete picture.
View Full Guide →We write from peer-reviewed research and clinical guidance. These links let you read the underlying evidence yourself rather than taking our word for it.