Protein: How Much Do You Really Need?
Protein has become one of the most talked-about nutrients in fitness. From bodybuilders carrying protein shakes to older adults being told to 'eat more protein,' the message is everywhere. But how much do you actually need? The answer depends on your goals, lifestyle, and health status.
Why Protein Matters
- General population: ~0.8 g per kg of body weight per day (minimum to avoid deficiency).
- Active adults: 1.2–2.0 g per kg per day improves recovery and muscle maintenance.
- Strength athletes: 1.6–2.2 g per kg per day is optimal for hypertrophy.
- Older adults: Aim for the higher end (1.6–2.0 g per kg per day) to counteract muscle loss.
Example: A 70 kg active adult would need between 84–140 g of protein per day.
Evidence-Based Guidelines
- General population: ~0.8 g per kg of body weight per day (minimum to avoid deficiency).
- Active adults: 1.2–2.0 g per kg per day improves recovery and muscle maintenance.
- Strength athletes: 1.6–2.2 g per kg per day is optimal for hypertrophy.
- Older adults: Aim for the higher end (1.6–2.0 g per kg per day) to counteract muscle loss.
Example: A 70 kg active adult would need between 84–140 g of protein per day.
Practical Ranges by Goal
- Fat loss → 1.6–2.2 g/kg helps preserve lean mass while in a calorie deficit.
Example: 70 kg person → 110–150 g protein daily.
Food examples: 150 g chicken breast (~40 g), 200 g Greek yogurt (~20 g), 3 eggs (~18 g).
- Muscle growth (hypertrophy) → 1.6–2.2 g/kg combined with progressive resistance training.
Example: 80 kg person → 130–175 g protein daily.
Food examples: Lean beef, salmon, whey protein, tofu, lentils.
- Healthy aging / older adults → 1.6–2.0 g/kg supports strength and mobility.
Example: 65 kg older adult → 100–130 g protein daily.
Food examples: Eggs, cottage cheese, beans, tempeh, fortified soy milk
Practical Sources
- Animal-based: Chicken, turkey, fish, eggs, lean beef, Greek yogurt, cottage cheese.
- Plant-based: Lentils, beans, tofu, tempeh, quinoa, soy milk.
- Convenient options: Whey or plant protein powders (not required, but helpful for busy lifestyles).
Common Myths
- “More is always better.” → Excess protein doesn’t build more muscle; the body uses what it needs.
- “High protein harms your kidneys.” → No evidence of harm in healthy individuals. Risks only exist for those with
diagnosed kidney disease. - “Vegetarians can’t get enough protein.” → With planning, plant-based diets can easily meet needs.
Practical Recommendations
- Spread protein across 3–4 meals per day (20–40 g per meal is effective).
- Pair with resistance training for best results.
- Focus on quality protein sources, not just supplements.
Takeaway
Protein isn’t just for athletes — it’s a cornerstone of health, performance, and longevity. The right amount depends on your body, goals, and activity level, but most people benefit from more than the bare minimum.
Reference Studies
- Phillips SM, Van Loon LJC. Dietary Protein for Athletes: From Requirements to Optimum Adaptation. J Sports Sci. 2011;29(S1):S29–S38.
- Morton RW, Murphy KT, McKellar SR, et al. A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults. Br J Sports Med. 2018;52(6):376–384.
- Devries MC, Phillips SM. Supplemental Protein in Support of Muscle Mass and Health: Advantage Whey. J Food Sci. 2015;80(S1):A8–A15.