How Much Protein Do You Actually Need Per Day? (2026 Science)

Type “how much protein do I need” into Google and you’ll get answers ranging from 50g to 300g per day. Fitness influencers say eat your bodyweight in grams. Government guidelines say 0.8g per kg. Vegan advocates say most people eat too much. Bodybuilders say most people eat too little.

Who’s right? The answer, backed by actual research, is more nuanced — and more useful — than any of those extremes.

The Short Answer

For most active adults, the optimal range is:

1.6 to 2.2 grams of protein per kilogram of body weight per day

That means:

• 60kg person: 96–132g per day
• 70kg person: 112–154g per day
• 80kg person: 128–176g per day
• 90kg person: 144–198g per day

This range is supported by a large body of research and covers the needs of everyone from recreational gym-goers to serious athletes.

Use our free macro calculator to get your personalised number.

Understanding the Research

The RDA Is a Minimum, Not an Optimum

The UK Reference Nutrient Intake (RNI) is 0.75g per kg. The US RDA is 0.8g per kg. These numbers represent the minimum to prevent deficiency — not the amount for optimal health, muscle building, or athletic performance.

Think of it like sleep: the minimum to survive is 4 hours. The optimum is 7-9 hours. The RDA for protein is the nutritional equivalent of 4 hours of sleep.

The Evidence for Higher Protein

A landmark 2018 meta-analysis by Morton et al., published in the British Journal of Sports Medicine, analysed 49 studies with 1,863 participants. The findings:

• Protein supplementation increased muscle mass and strength in people doing resistance training
• Benefits plateaued at ~1.6g/kg/day — going higher didn’t produce significantly more muscle
• The upper bound of the confidence interval was 2.2g/kg/day

This 1.6–2.2g/kg range has become the gold standard recommendation, endorsed by the International Society of Sports Nutrition (ISSN) and most evidence-based nutrition practitioners.

When You Might Need More

Certain situations increase protein requirements:

• Calorie deficit (dieting): 2.0–2.4g/kg helps preserve muscle while losing fat
• Very lean individuals: As body fat drops below ~12% (men) or ~20% (women), protein needs increase
• Older adults (60+): Anabolic resistance means you need ~2.0g/kg to get the same muscle-building stimulus
• Injury recovery: Higher protein supports tissue repair

When You Need Less

• Sedentary individuals with no fitness goals: 0.8–1.2g/kg is likely sufficient
• People with kidney disease: Consult your doctor — high protein may be contraindicated
• Very overweight individuals: Calculate based on lean body mass or ideal body weight, not total weight

Protein Timing: Does It Matter?

You’ve probably heard about the “anabolic window” — the idea that you must consume protein within 30 minutes of training or your muscles will wither away.

The reality: Protein timing is much less important than total daily intake.

That said, there are some practical guidelines:

• Spread protein across 3-5 meals — this optimises muscle protein synthesis better than one huge meal
• Aim for 20-40g per meal — below 20g might not maximally stimulate synthesis; above 40g sees diminishing returns
• Post-workout protein within 2-3 hours is sensible — but not urgent unless you trained fasted

The old “30-minute window” has been debunked. If you ate within a few hours before training, you have plenty of amino acids circulating. Relax.

Protein Quality: Not All Protein Is Equal

Protein quality depends on:

1. Amino acid profile — does it contain all essential amino acids?
2. Digestibility — how well does your body absorb it?
3. Leucine content — leucine is the primary trigger for muscle protein synthesis

Complete vs Incomplete Proteins

Complete proteins (contain all essential amino acids in adequate amounts):

• Meat, fish, eggs, dairy, soy, quinoa

Incomplete proteins (low in one or more essential amino acids):

• Most grains, legumes, nuts, vegetables

If you eat a varied diet — even a plant-based one — you’ll naturally combine proteins to get all essential amino acids. You don’t need to combine them in the same meal (this is an outdated myth).

The Best Protein Sources Per 100 Calories

Food	Protein per 100 cal	Quality
Chicken breast	24g	⭐⭐⭐
Egg whites	22g	⭐⭐⭐
Greek yoghurt (0%)	18g	⭐⭐⭐
Tuna (canned)	23g	⭐⭐⭐
Cottage cheese	15g	⭐⭐⭐
Tofu	11g	⭐⭐
Lentils	8g	⭐⭐
Whey protein	21g	⭐⭐⭐
Beef steak	12g	⭐⭐⭐
Almonds	3.5g	⭐

Notice how calorie-density matters. Almonds are “high in protein” by weight, but most of their calories come from fat. Per calorie, they’re a poor protein source.

Common Protein Myths

”Too much protein damages your kidneys”

In healthy individuals with normal kidney function, there’s no evidence that high protein intake causes kidney damage. This myth comes from recommendations for people with existing kidney disease. If your kidneys are healthy, 2g/kg is perfectly safe.

”You can only absorb 30g of protein per meal”

Your body can absorb virtually unlimited protein — it just takes longer for larger amounts. The 30g number refers to the amount that maximally stimulates muscle protein synthesis in a single meal. Your body still uses the rest for other functions.

”Plant protein is inferior”

Individual plant proteins may have lower bioavailability, but a varied plant-based diet easily provides all essential amino acids. Soy protein has been shown to support muscle growth similarly to whey when total protein is matched.

”You need protein shakes”

Supplements are convenient, not necessary. Whole food sources are perfectly effective. Whey protein is just dried milk protein — there’s nothing magical about it.

How to Actually Track Your Protein

Here’s the practical reality: most people dramatically underestimate their protein intake. A 2019 study found that self-reported protein intake was 30-40% higher than actual intake when measured precisely.

The solution: track it. Even for a few weeks, until you develop intuition for portion sizes.

The Old Way

Weigh every ingredient on a scale. Look it up in a database. Log it manually. Repeat 4 times a day. Takes 20-30 minutes daily.

The Modern Way

Snap a photo of your meal. AI-powered apps like Chowdown identify your food and estimate protein content instantly. Takes about 10 seconds per meal.

Chowdown shows you:

• 🥩 Protein per meal and running daily total
• 📊 Full macro breakdown (protein, carbs, fats)
• 🤖 AI coaching from Robin if you’re consistently under your target
• 👥 Social accountability if you track with friends

All free. No subscription needed.

Practical Tips to Hit Your Protein Target

If you’re currently eating 60-80g of protein and need to reach 140g+, here are simple strategies:

1. Front-Load Your Protein

Start the day with a high-protein breakfast. This makes the rest of the day much easier.

• Swap: Toast with jam → Greek yoghurt with berries and protein granola
• Impact: +25g protein before 9am

2. Add Protein to Every Meal

Ensure each meal has a protein anchor:

• Breakfast: eggs, yoghurt, or protein oats
• Lunch: chicken, tuna, tofu, or cottage cheese
• Dinner: meat, fish, legumes, or tempeh
• Snacks: protein bar, jerky, or edamame

3. Upgrade Your Snacks

Replace low-protein snacks with higher-protein alternatives:

• Crisps → Roasted chickpeas or edamame
• Biscuits → Protein bar or Greek yoghurt
• Fruit juice → Protein shake

4. Don’t Fear Protein Powder

It’s not cheating. Whey protein is one of the most researched and cost-effective protein sources available. Adding a scoop to morning oats or a post-workout shake adds 20-25g effortlessly.

The Bottom Line

• Active adults: 1.6–2.2g per kg of body weight daily
• Calorie deficit: Stay at the upper end (2.0g+/kg) to preserve muscle
• Spread intake across 3-5 meals, 20-40g each
• Protein quality matters but a varied diet handles this naturally
• Track your intake — at least initially — to calibrate your intuition

Use our free macro calculator to find your personalised target, then download Chowdown to track it effortlessly with AI photo scanning.

Your muscles will thank you. Your scale will too.

Related Guides

• 15 High Protein Meals Under 500 Calories — practical meals with full macro breakdowns
• 12 Best High Protein Snacks — keep your protein up between meals
• Meal Prep for Macro Tracking — batch cook for consistent protein intake
• Calorie Deficit Explained — why protein matters even more during weight loss

---

Chowdown is a free AI-powered macro tracker that makes protein tracking effortless. Snap a photo, get instant nutrition data. Try it free →