Protein: How Much Do You Really Need?

AI-generated illustration of the human body surrounded by diverse protein sources.

Protein is essential for muscles, bones, enzymes, hormones and many other functions in the body. But how much do you actually need?

For most healthy adults, the basic recommended intake is around 0.8 g of protein per kilogram of body weight per day. For a 70 kg adult, that is about 56 g daily. This is a general minimum target—not necessarily the ideal amount for everyone.

Protein needs may be higher if you are physically active, trying to build or preserve muscle, recovering from illness or surgery, pregnant, or getting older. Many experts recommend around 1.0–1.2 g/kg/day for healthy older adults, with higher amounts sometimes appropriate during illness or rehabilitation.

You do not need protein supplements to meet these needs. Eggs, dairy, fish, poultry, lean meat, pulses, beans, soy, nuts and seeds can all contribute. Including protein across your meals can make it easier to get enough.

More is not always better. Very high-protein diets offer no automatic health advantage, and people with certain kidney, liver or other medical conditions may need individual advice.

Protein also works best alongside regular resistance exercise, especially when the goal is maintaining muscle and strength.

The key message: there is no single perfect protein number for everyone. Your age, body size, activity, health and goals determine how much you need.

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