How much protein do you need a day?

Why protein matters

Protein builds and repairs muscle, and your body uses it for everything from skin to enzymes. It also helps you feel full, which is why it gets so much attention from anyone trying to eat a little less.

When you’re losing weight, enough protein helps you keep the muscle you have. When you’re training, it helps you recover and get stronger. Either way, it’s the one nutrient worth keeping an eye on.

How much you need

A common baseline for adults is 0.8 grams of protein per kilogram of body weight a day, about 0.36 g per pound. That covers the basic needs of most healthy adults, and many people already eat that much.

If you exercise regularly, more helps. The International Society of Sports Nutrition suggests 1.4–2.0 g per kilogram a day for most active adults. A higher intake is also popular when cutting calories, because it helps protect muscle and keeps hunger in check.

• Mostly inactive, 70 kg (154 lb): about 56 g a day.
• Regular strength training, 70 kg (154 lb): about 100–140 g a day.

If you carry a lot of extra weight, base the sum on a healthy weight for your height rather than your current weight, or the number gets unrealistic. And if you have kidney disease or another medical condition, check with your doctor before eating much more protein.

What it looks like on a plate

Grams on a label are hard to picture. These everyday portions give you a feel for it:

• A palm-sized chicken breast (about 120 g cooked): around 35 g
• A small can of tuna, drained: around 25 g
• A cup of cooked lentils: about 18 g
• A small pot of Greek yogurt (150 g): about 15 g
• 100 g of firm tofu: around 12–15 g
• Two large eggs: about 12 g
• A glass of milk (250 ml): about 8 g

Amounts vary with brands and recipes, but the pattern is clear: a palm of meat, fish or tofu, or a pot of yogurt, does far more than a sprinkle of cheese or a handful of nuts.

Spread it through the day

Most people eat the bulk of their protein at dinner. Spreading it out, with roughly 20–40 g at each meal, makes a high daily number much easier to reach and keeps you fuller between meals.

• Breakfast is the easiest win: eggs, Greek yogurt, cottage cheese, or last night’s leftovers.
• Lunch works best built around a palm of protein, then the rest of the plate.
• Snacks can pull their weight too: yogurt, edamame, roasted chickpeas, a glass of milk.

Protein powder is convenient, not essential. Food gets you there just as well.

Track it in Meali

Every meal you log in Meali shows its protein next to calories, carbs and fat, so you can see at a glance which meals do the heavy lifting. Just write “two eggs on toast and a latte” and the numbers follow.

Set your own protein goal, or let Meali work one out from your weight, training and preferences, such as high protein or strength training. Progress puts each week’s calories and protein side by side, and a Protein days streak celebrates each day you reach your goal. See how your daily calories are worked out.