How Much Protein Do I Need?

Protein is one of the most important nutrients your body needs every day. It’s the building block of your muscles, skin, hair, and even hormones. Whether you’re trying to lose fat, gain muscle, or simply maintain a healthy lifestyle, getting the right amount of protein is essential for your goals and overall well-being.

Why Protein Matters

Every cell in your body contains protein. It helps repair tissues, build muscle, and support a healthy immune system. Protein also plays a key role in producing enzymes and hormones that keep your body functioning properly. On top of that, it helps you feel full longer, which can make managing your weight much easier.

How Much Protein You Need

The amount of protein you need depends on several factors, including your age, weight, activity level, and fitness goals.

For most adults, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day. That’s about 56 grams per day for the average sedentary man and 46 grams for the average sedentary woman.

However, this is just the minimum to prevent deficiency — not necessarily the optimal amount for health or performance. If you’re active, exercise regularly, or are trying to build muscle, you likely need more. Most experts suggest:

  • Active individuals or gym-goers: 1.2 to 2.0 grams of protein per kilogram of body weight per day

  • Strength or endurance athletes: 1.6 to 2.2 grams per kilogram

  • Weight loss or body recompositing goals: 1.6 to 2.4 grams per kilogram

For example, if you weigh 70 kg (about 155 lbs.) and work out regularly, you may need between 85–150 grams of protein per day.

Best Sources of Protein

You can meet your protein needs through both animal and plant-based sources.
Animal sources include lean meats, poultry, fish, eggs, and dairy products like Greek yogurt or cottage cheese.
Plant-based sources include beans, lentils, tofu, tempeh, quinoa, nuts, and seeds.

If you follow a vegan or vegetarian diet, combining different plant-based proteins can help ensure you get all the essential amino acids your body needs.

When to Eat Protein

It’s not just about how much protein you eat, but also when you eat it. Spreading your protein intake evenly throughout the day — for example, including a good source of protein in each meal and snack — helps your body absorb and use it more efficiently. Consuming protein after a workout can also aid in muscle recovery and growth.

The Bottom Line

Protein needs vary from person to person, but most people benefit from eating more than the basic minimum. Focus on whole, nutrient-dense sources and aim to include protein in every meal. Whether your goal is to build muscle, manage weight, or simply stay healthy, getting enough protein is one of the smartest steps you can take for your body.