How Much Protein Do You Really Need?
Protein needs vary by goal and activity level — here's a practical way to figure out your number.
Protein gets a lot of attention in fitness circles, and for good reason — it's essential for muscle repair, recovery, and growth. But how much do you actually need?
The general range
For most active adults, research supports 1.6 to 2.2 grams of protein per kilogram of body weight per day. If you weigh 70 kg, that's roughly 112-154 grams daily.
It depends on your goal
- Building muscle: aim for the higher end of the range.
- Maintaining weight: the lower end is usually enough.
- Losing fat while training: slightly higher intake helps preserve muscle in a calorie deficit.
Spread it throughout the day
Your body uses protein more efficiently when it's spread across 3-4 meals rather than consumed in one large serving.
Good sources
Chicken, eggs, fish, dairy, legumes, and tofu are all excellent options — you don't need to rely on supplements to hit your target.
Start by estimating your daily need, then adjust based on how your body responds over a few weeks.