How Much Protein Do You Really Need Every Day?

Protein is an essential nutrient and a key component of every well-balanced diet. It’s found in a wide range of foods, from everyday staples like eggs and chicken to plant-based options like beans and tofu.
 
In this article we’ll take a look at why protein is important, how much you might need, factors that influence your intake, and where to find the best natural sources of protein, including when protein powders can fit into your routine.

Protein is one of the body’s essential macronutrients, working alongside carbohydrates and fats to support growth and repair and provide the energy that powers your body.
 
It plays an important role in the structure of muscles, bones, skin, and even enzymes that keep your body functioning.
 
Including adequate protein in your diet each day can help maintain general wellbeing and provide the building blocks your body needs for normal health, growth and repair.

General Guidelines for Adults

The amount of protein you need each day can depend on several factors, but general guidelines recommend an intake based on your body weight.
 
For most healthy adults, this typically falls between 0.75 and 0.84 grams of protein per kilogram of body weight per day.
 
This means a person weighing 70 kilograms might aim for around 56–70 grams of protein daily. These figures are based on population averages and are designed to support normal bodily function.

Men vs Women

Men and women often have different protein needs because of differences in average body size and muscle mass. In general, men require slightly more protein than women because they tend to have a higher lean body mass.
 
For example, an average adult man weighing 80 kilograms might need around 64–80 grams of protein per day, while an adult woman weighing 60 kilograms may require approximately 48–60 grams. These figures are only guides; individual needs can vary.

Activity Level

Physical activity significantly influences protein requirements. People who engage in regular exercise, particularly resistance training or endurance sports, may need more protein to help maintain muscle health and support recovery. Even moderate activity can slightly increase protein needs compared to a sedentary lifestyle.

Age and Life Stage

Protein needs can change throughout life. Older adults may benefit from slightly higher protein intake to support muscle maintenance and general wellbeing.
 
Life stages such as pregnancy and breastfeeding also increase protein requirements, as the body is supporting both mother and baby during growth and development.

Weight Management and Goals

People aiming to manage their weight, whether by losing, gaining, or maintaining, often adjust their protein intake as part of an overall eating pattern.
 
Including adequate protein can help support satiety, making it easier to maintain balanced eating habits. However, this should always be part of a varied diet and combined with other essential nutrients.

Grams Per Kilogram of Body Weight

A practical way to estimate your daily protein requirement is to multiply your body weight in kilograms by the requirement for your age and gender. For example, a person weighing 70 kilograms might need about 56–70 grams of protein per day based on these general guidelines.

Animal-Based Sources

Animal-based foods are among the most complete sources of protein. Options like lean meats (such as chicken and turkey), eggs, dairy products, and seafood provide high-quality protein that contains all essential amino acids.
 
These foods can be included in balanced meals to help meet daily protein requirements, along with other important nutrients like iron, zinc, and vitamin B12.

Plant-Based Sources

For those who prefer plant-based options, there are plenty of protein-rich choices to include in a varied diet. Legumes such as beans, lentils, and chickpeas, as well as tofu, tempeh, quinoa, nuts, and seeds, all provide valuable protein.
 
Combining different plant-based foods like rice and beans can help ensure you’re getting a complete profile of amino acids.

Balanced Meals with Protein

Incorporating protein throughout the day can be more effective than consuming it all in one meal. A balanced plate that includes a source of protein alongside vegetables, whole grains, and healthy fats can support overall nutrition.
 
Examples might include eggs on wholegrain toast for breakfast, a quinoa salad with legumes for lunch, and grilled fish with vegetables for dinner.

While protein is essential for health, more isn’t always better. Very high protein intakes over long periods may not provide additional benefits and could place extra demands on the kidneys, particularly for anyone with existing kidney conditions.
 
For most healthy people, sticking to recommended guidelines and including a variety of foods in your diet is the best approach.
 
If you’re considering significantly increasing your protein intake, it’s wise to consult a healthcare professional for personalised advice.

Protein for Energy and Satiety

Protein plays a role in supporting energy levels and helping you feel satisfied after meals. Including a source of protein in each meal can help maintain steady energy throughout the day by slowing digestion and supporting balanced nutrient intake. This can be particularly helpful when planning meals and snacks that keep you feeling full for longer.

Protein and Healthy Ageing

As we age, maintaining muscle mass and strength becomes increasingly important for mobility and overall wellbeing. Adequate protein intake, combined with regular movement, can help support muscle maintenance later in life.
 
Including a variety of protein sources in the diet, both animal-based and plant-based, can contribute to meeting these needs as part of a balanced lifestyle.

Protein is an essential nutrient that supports many aspects of health, from muscle maintenance to overall wellbeing.
 
The best approach is to include a variety of protein sources throughout the day, tailored to your activity level, life stage, and personal goals.
 
Pairing protein with other healthy habits like staying active and getting enough rest creates a strong foundation for long-term wellness.