How Much Protein Do You Need per Day? Daily Protein Needs and Best Sources

A healthy adult with a sedentary lifestyle needs about 0.9 g of protein per kilogram of body weight per day. Physically active people need more—usually 1.2-2 g/kg, while those doing strength training for weight loss may need as much as about 2.2 g/kg. For someone who weighs 70 kg and exercises recreationally, that's about 85-110 g of protein per day.

Sounds like a lot? Don't worry—you can get there without protein powder or chicken at every meal. Read on to find out how much protein you need, where to get it, and how to spread it throughout the day.

How much protein does an adult need per day?

Protein needs are calculated per kilogram of body weight. Here are some general guidelines:

The 0.9 g/kg figure is the standard amount that meets the needs of most healthy adults. However, it's not the ideal amount for everyone—more protein can be helpful if you train, are trying to lose weight, or are getting older. If you're building muscle, find out more in our article on how much protein to eat when bulking.

During pregnancy, while breastfeeding, and with kidney or liver disease, different guidelines apply. In these cases, work with a doctor or dietitian to determine your protein intake.

How do you calculate your protein needs?

Multiply your body weight by the figure in the table that matches your situation. That's all the math you need. If you'd rather get a ready-made result, use our protein calculator, which also divides your protein across meals.

Example: a woman weighing 62 kg who works out at the gym twice a week and is trying to lose weight: 62 × 1.8 = about 112 g of protein per day.

If you're significantly overweight, calculate your protein needs based on your target weight, not your current weight—otherwise, the result will be too high. So if you weigh 110 kg and your goal is 85 kg, use 85 kg for the calculation.

Why is protein so important for weight loss and training?

• Helps preserve muscle—when you're in a calorie deficit, your body can break down muscle protein for energy. More protein in your diet and strength training can limit this loss.
• Keeps you full—after a protein-rich meal, you tend not to think about food for longer, making it easier to maintain a calorie deficit.
• Takes energy to digest—your body uses about 20-30% of the calories in protein to digest it, considerably more than it uses for carbs and fat.
• Builds muscle—when you do strength training, protein provides the building blocks for new muscle tissue.

High-protein foods: chart

Protein content of popular foods (per 100 g):

Watch out for seeds, cheese, and peanut butter: they contain plenty of protein, but even more calories. If you're trying to lose weight, leaner sources are a better choice: poultry, fish, twaróg, skyr, eggs, and legumes.

How should you spread protein throughout the day?

It's better to spread your protein across several meals than to eat most of it in the evening. Aim for 20-40 g in each of 3-4 meals. Here's an example of a day with about 100 g of protein:

If you're finding it hard to reach your goal, add a serving of protein where you're currently falling short—for example, plain yogurt in your oatmeal or legumes in your salad.

Can you eat too much protein?

For healthy people, about 1.6-2.2 g of protein per kg of body weight—roughly twice the recommended amount—is considered safe. The exception is kidney disease: in that case, a doctor should determine how much protein you need.

A very high protein intake doesn’t provide extra benefits and may crowd vegetables, fruit, and whole grains out of your diet. Remember to drink water, especially if you follow a high-protein diet.

Do you need a protein supplement?

No. Protein powder is simply a convenient source of protein. It can be useful when it’s hard to get enough from regular food or when you need a quick meal after a workout. Most people can get enough protein from everyday foods if they include a serving in every meal.

How can you keep track of your protein intake every day?

The easiest way is to log your meals in an app that tracks not only calories but also macronutrients. With EatSee, you take a photo of your meal, and the app estimates its calories, protein, carbs, and fat. EatSee’s meal plan builds meals around your calorie and protein goals, so you don’t have to calculate serving sizes yourself.

If you’d rather calculate everything yourself, check out our guide on how to calculate a meal’s macros. And if you’re just getting started, also read how to count calories—it’s best to keep track of protein and calories together.

This article is for informational purposes only and does not replace advice from a doctor or dietitian. Written by the EatSee editorial team. Editorial policy.