How much protein per kg of body weight should I eat?

For most active people, 1.6–2.2 g of protein per kg of body weight per day is the range most supported by research. If you are sedentary, 1.2–1.4 g/kg is typically sufficient. During fat loss, staying at the higher end (1.8–2.2 g/kg) helps preserve muscle.

Can you eat too much protein?

For healthy adults, high protein intake is generally safe. There is no compelling evidence that intakes up to 2.5 g/kg cause harm in people without pre-existing kidney conditions. Going significantly higher provides no additional benefit and just displaces other nutrients.

Does protein timing matter?

Spreading protein evenly across 3–4 meals is more effective than eating most of it in one sitting. Research suggests the body can optimally use around 20–40 g of protein per meal for muscle protein synthesis. Total daily intake is the most important factor.

What are the best everyday protein sources?

Chicken breast, eggs, Greek yogurt, cottage cheese, tuna, salmon, lentils and tofu are among the most practical high-protein foods for daily eating. They are affordable, widely available and easy to prepare in bulk.

How Much Protein Do I Need Daily?

Protein targets don't need to be complicated. Here's a clear breakdown of how much protein you need each day based on your body weight, activity level and goal.

Most people eat far less protein than they need — or stress about getting far more than necessary. The truth sits between those extremes, and it is simpler than most nutrition advice suggests. Your protein target depends on a few straightforward factors: your body weight, how active you are, and what you are trying to achieve.

What protein does in your body

Protein is made of amino acids — the building blocks your body uses to build and repair muscle tissue, produce hormones and enzymes, support immune function, and keep you full between meals. Of all the macronutrients, protein has the highest thermic effect: your body burns roughly 20–30% of protein calories during digestion alone. That makes a higher-protein diet naturally supportive of fat loss, even before the scale moves.

What the research actually recommends

The minimum daily requirement set by health authorities is around 0.8 g per kg of body weight — but that figure is designed to prevent deficiency, not to optimise performance or body composition. Sports nutrition research consistently supports a higher range for active people: 1.6–2.2 g of protein per kg of body weight per day. This is where muscle maintenance, recovery and satiety benefits are most reliable.

For someone who weighs 70 kg, that means roughly 112–154 g of protein per day. For a 90 kg person, around 144–198 g. These numbers look large until you realise most of that protein comes from ordinary meals — not supplements.

How your goal changes your protein target

During a calorie deficit, protein needs are often higher than when eating at maintenance. The body becomes more likely to break down muscle for energy, so a higher protein intake acts as a protective buffer.

Practical ways to hit your protein target every day

The biggest challenge with protein is consistency. Most people hit it some days and fall short on others. A few habits make a significant difference:

Anchor every meal around a protein source. Chicken, fish, eggs, yogurt, lentils, tofu — choose one before you choose anything else.
Eat protein at breakfast. Starting the day with 25–30 g of protein reduces hunger through the afternoon and makes the daily total much easier to reach.
Use easy protein sources. Greek yogurt, cottage cheese, hard-boiled eggs and canned tuna require no cooking and fit into almost any meal.
Track for one week. You don't have to track forever — but knowing your current baseline helps you see exactly where the gap is.

The simplest shortcut: a personalised weekly meal plan built around your protein target means you hit your numbers automatically — without tracking every meal manually.