Guide
How Much Protein Do You Need a Day?
Protein keeps you full, protects your muscle while you lose fat and helps you recover from training. Most people would do better with more of it. Here's how much to aim for.
Protein needs by goal
| Goal | Grams per kg of body weight | For a 70 kg person |
|---|---|---|
| Minimum for health | 0.8 g | 56 g |
| Active adult | 1.2–1.6 g | 84–112 g |
| Losing fat | 1.6–2.2 g | 112–154 g |
| Building muscle | 1.6–2.2 g | 112–154 g |
| Adults over 65 | 1.0–1.2 g | 70–84 g |
If you carry a lot of body fat, working from your lean body mass gives a more sensible number. The lean body mass macro calculator does that for you.
Why protein matters when losing weight
- It keeps you full. Protein is the most filling nutrient, so you're less likely to snack.
- It protects muscle. In a calorie deficit, your body can break down muscle as well as fat. Enough protein, plus some strength training, tells it to keep the muscle.
- It costs energy to digest. Your body burns about 20 to 30% of protein's calories just digesting it, compared with 5 to 10% for carbs.
What 30 grams of protein looks like
- 100 g cooked chicken breast
- 5 large eggs
- 1 cup (225 g) of cottage cheese
- 300 g Greek yogurt
- About 1½ cups (300 g) of cooked lentils
- One scoop of whey protein with a glass of milk
Spread your protein across 3 or 4 meals of 25 to 40 g each. That's easier than trying to fit it all into dinner.
Protein for vegetarians
It takes a bit more planning, but it's very doable. Lean on milk, Greek yogurt, cottage cheese, eggs if you eat them, beans, lentils, chickpeas, tofu, tempeh and edamame. Mixing grains and beans, like rice and beans or peanut butter on whole wheat toast, gives you a full set of amino acids. A plant protein powder can help fill any gap.
Can you eat too much protein?
For healthy adults, intakes up to about 2.2 g per kg are considered safe. People with kidney disease should follow their doctor's advice, as they may need to limit protein.
Protein shakes: helpful, not required
A shake is a quick way to add 20 to 30 g of protein, but watch what you mix it with. A scoop in water is about 120 calories. Add whole milk, a banana and peanut butter and it's over 450. The protein powder calculator shows exactly what your shake adds.
This article is general information, not medical advice. If you have a health condition, are pregnant or take regular medication, check with your doctor before changing how you eat.