Work out how much protein to eat each day for your body weight and goal, from staying healthy to building muscle, and how to split it across your meals.
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How much protein do you need?
| Situation | Grams per kg of body weight a day |
|---|---|
| Mostly inactive adult (UK reference intake) | 0.75 |
| Adults over 65 | about 1.0 to 1.2 |
| Regular exercise or sport | 1.2 to 1.6 |
| Building muscle with weights | 1.6 to 2.0 |
| Losing fat while lifting weights | up to about 2.0 |
Worked example
A 70 kg person who exercises regularly, at 1.4 g per kg, needs about 98 g of protein a day, or about 33 g at each of three meals. That could be Greek yoghurt at breakfast (17 g), a chicken salad at lunch (around 35 g) and lentils with eggs at dinner.
Tips
- Spread protein across meals rather than eating most of it at dinner.
- Plant proteins such as lentils, beans, tofu and nuts count too. Combining different sources gives a good mix of amino acids.
- Most people can reach their target from food without protein shakes.
If you have kidney disease, talk to your doctor before increasing protein.
Frequently asked questions
How much protein do I need a day?
Most adults need at least 0.75 g per kg of body weight. If you exercise regularly, 1.2 to 1.6 g per kg is common, and up to 2 g when building muscle.
Can you eat too much protein?
For healthy people, intakes up to about 2 g per kg are generally considered safe. People with kidney disease should get medical advice.
How much protein can I absorb at once?
Your body uses protein from large meals too, but spreading 20 to 40 g across several meals is a practical way to meet a target.
What are good vegetarian sources?
Lentils, beans, chickpeas, tofu, tempeh, eggs, dairy, nuts and seeds.
Sources
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