Home › Guides › How Much Protein Per Day Do You Really Need?

How Much Protein Per Day Do You Really Need?

The RDA, optimal ranges for muscle and fat loss, and the best food sources ranked.

📖 5 min read  ·  Updated May 2025  ·  HealthNutrition

Protein recommendations vary widely depending on your goal. The minimum RDA is not the same as the optimal amount for body composition — here is the evidence-based breakdown.

The RDA — Minimum vs Optimal

The RDA (Recommended Dietary Allowance) for protein is 0.8g per kg of body weight — the minimum to prevent deficiency in sedentary adults. For a 70kg person: 70 × 0.8 = 56g/day. This is not the optimal amount for active people or those with body composition goals.

Optimal Protein by Goal

  • Sedentary adults: 0.8g/kg (RDA minimum)
  • Active people (regular exercise): 1.2–1.6g/kg
  • Building muscle (resistance training): 1.6–2.2g/kg
  • Fat loss while preserving muscle: 1.6–2.4g/kg (higher end during large calorie deficits)
  • Older adults (65+): 1.2–1.6g/kg (to counter age-related muscle loss)

Example: 75kg person doing 4 gym sessions/week, goal: build muscle. Target = 75 × 1.8g = 135g protein/day. That is roughly: 3 chicken breasts, or 4 eggs + 200g Greek yoghurt + 200g salmon + a protein shake.

Does Spreading Protein Across Meals Matter?

Research supports distributing protein across 3–4 meals rather than one large serving. Muscle protein synthesis is maximised at approximately 25–40g per meal for most people. Beyond this, the excess is used for energy rather than muscle building.

Best Protein Sources (per 100g food)

  • Chicken breast: 31g protein, 165 calories
  • Canned tuna: 29g protein, 130 calories
  • Cottage cheese: 11g protein, 98 calories
  • Greek yoghurt (0%): 10g protein, 60 calories
  • Eggs (2 large): 12g protein, 140 calories
  • Lentils (cooked): 9g protein, 116 calories
  • Tofu (firm): 8g protein, 80 calories

Complete vs Incomplete Proteins

Complete proteins contain all 9 essential amino acids. Animal proteins (meat, fish, eggs, dairy) are all complete. Most plant proteins are incomplete — lacking one or more essential amino acids. Exceptions: soy, quinoa and buckwheat are complete plant proteins. Vegans should combine varied plant protein sources throughout the day.

Calculate your personalised daily protein target.

Use the Macro Calculator →

Frequently Asked Questions

How much protein do I need to build muscle?
Research consistently shows 1.6–2.2g of protein per kg of body weight per day optimises muscle protein synthesis for people doing regular resistance training. Gains above 2.2g/kg show diminishing returns.
Can you eat too much protein?
In healthy individuals with normal kidney function, high protein intakes (2–3g/kg) are generally safe. The concern about kidney damage applies mainly to people with pre-existing kidney disease. Very high intakes can crowd out other nutrients — balance is important.
How do I hit my protein target on a plant-based diet?
Combine multiple plant sources throughout the day: legumes (lentils, beans, chickpeas), soy products (tofu, tempeh, edamame), seitan, quinoa, and protein-fortified foods. Protein powders (pea, rice, soy) can help bridge gaps conveniently.
Does protein help with weight loss?
Yes — protein has the highest thermic effect of food (20–30% of its calories are burned during digestion vs 5–10% for carbs and 0–3% for fat). High protein also increases satiety, reducing overall calorie intake. Maintaining high protein during a deficit preserves muscle mass.
What is the best time to eat protein?
Within 1–2 hours after resistance training (the "anabolic window" is wider than often claimed — up to 4–5 hours post-exercise). More importantly, distributing protein across 3–4 meals throughout the day maximises muscle protein synthesis. Protein before bed (30–40g casein) supports overnight muscle recovery.