How Much Protein Do You Really Need Each Day? (And When to Eat It)
- Coach Alan
- 1 day ago
- 6 min read
Updated: 10 hours ago
Quick Answer
Most adults need about 0.8 to 1.6 grams of protein per kilogram of body weight per day, which equals around 50 to 110 grams for someone weighing 70 kilograms. Active individuals, older adults, or those building muscle may require more. Distribute protein evenly across meals for best results.
Why Protein Matters for Your Body
The role of protein in muscle, metabolism, and overall health
If you're wondering how much protein do you really need each day, then understanding the role of protein is an important first step.
Protein builds and repairs tissues, produces enzymes and hormones, and supports muscle strength and immune function. Without enough, your body breaks down muscle to meet essential needs.
According to the European Commission’s Health Promotion and Knowledge Gateway, adults across Europe get around 15 to 18 percent of their daily calories from protein. This level comfortably meets official recommendations, but nutrition experts suggest that slightly higher intakes can further support muscle health, weight management, and healthy ageing, particularly for older or active adults (European Commission, HP-KG).
Signs you might not be getting enough protein
Low protein intake can cause fatigue, poor recovery, slow wound healing, or constant hunger. The National Institutes of Health (NIH) reports that long-term insufficient protein intake may lead to muscle wasting, reduced strength, and weaker immunity.
How Much Protein You Actually Need?
How Much Protein Do You Really Need Each Day: Daily recommendations by age, gender, and activity level
According to the European Food Safety Authority (EFSA) Guidelines, the average adult should aim for 0.83 grams of protein per kilogram of body weight daily. For a 70 kg person, that equals roughly 56 grams per day. However, needs vary:
Sedentary adults: 0.8 g/kg
Active adults: 1.0 to 1.4 g/kg
Athletes or strength trainers: up to 1.6 g/kg
Older adults: around 1.2 g/kg to preserve muscle
A CDC report shows that while most Americans consume enough protein overall, older adults and women are more likely to fall short of optimal levels (CDC, 2018)
Protein needs for weight loss vs. muscle gain
A higher-protein diet helps maintain lean muscle while reducing hunger during calorie restriction. Research from the American Journal of Clinical Nutrition suggests 1.2 to 1.6 g/kg supports fat loss and muscle maintenance. For muscle growth, studies indicate that 1.6 to 2.2 g/kg is ideal when combined with resistance training (Leidy et al., 2015)
Can you have too much protein? Health considerations
Healthy kidneys can handle high-protein diets, but excessive intake (above 2.5 g/kg daily) offers no added benefit and may crowd out other nutrients. The Mayo Clinic warns that relying solely on protein foods can limit fibre and essential micronutrients
How Protein Needs Change With Age and Lifestyle
Children and teenagers
Growing bodies require 1.0 to 1.5 g/kg daily to support development and hormone production.
Adults over 50
Muscle loss increases with age. Studies suggest 1.2 g/kg daily helps counter sarcopenia and maintain balance and strength (Keller & Engelhardt, 2014).
Pregnancy and breastfeeding
Protein needs rise during pregnancy and lactation to support the baby’s growth and the mother’s changing metabolism. The European Food Safety Authority (EFSA) recommends adding about 1 g, 9 g, and 28 g of extra protein per day in the first, second, and third trimesters, respectively, above the usual adult intake.
During breastfeeding, EFSA advises an additional 19 g per day for the first six months and 13 g per day after six months of partial breastfeeding. Similarly, the World Health Organization (WHO/FAO/UNU) and Nordic Nutrition Recommendations (NNR) agree that most women can meet these higher needs through normal, balanced food intake rather than high-protein supplements.
When to Eat Protein for Best Results
Timing your intake for energy, recovery, and satiety
Eating protein at every meal helps sustain energy and fullness. Consuming 20 to 30 grams at breakfast, lunch, and dinner allows for steady amino acid supply and muscle repair.
Protein distribution throughout the day
Most people benefit from spacing protein evenly across meals. A controlled trial in The Journal of Nutrition showed that spreading protein relatively evenly across three meals (≈30 g each) increased muscle protein synthesis by about 25% compared with most of the protein being consumed at dinner Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.
Best Dietary Sources of Protein
Animal-based proteins (lean meats, eggs, dairy)
Animal proteins contain all essential amino acids and are easily absorbed. Examples include chicken, turkey, eggs, milk, fish, and Greek yogurt.
Plant-based proteins (beans, lentils, tofu, nuts)
Plant sources such as lentils, beans, quinoa, nuts, and tofu provide excellent nutrition. Combining grains with legumes helps create a complete amino acid profile (British Heart Foundation).
How to balance protein with other macronutrients
Pair proteins with complex carbohydrates and healthy fats for stable energy and nutrient diversity.
Protein Supplements: Helpful or Hype?
When supplements make sense
Protein powders are useful when time or appetite limits whole-food intake. They can be particularly helpful for athletes, older adults, or those recovering from illness.
What to look for in a quality protein powder
Choose protein powders that are third-party tested, low in sugar, and free from unnecessary additives. As Harvard Health notes, most people can meet their needs through food, but powders made from whey, soy, or pea protein are the most researched and widely used for convenience and muscle recovery (Harvard Health).
Sample Protein Portions in Real Foods
What 10 to 30 grams of protein looks like
Quick, protein-rich meal ideas
Breakfast: Scrambled eggs and toast
Snack: Greek yogurt with oats and almonds
Lunch: Salmon quinoa bowl
Dinner: Chicken curry with brown rice
Snack: Cottage cheese with fruit or boiled eggs
Protein and Overall Health: What Research Shows
Protein and weight management
Higher protein intake improves satiety and calorie control, making it easier to manage weight (Harvard, 2024)
Protein and ageing
Adequate protein prevents muscle loss, supporting mobility and balance in older adults (Breen & Phillips, 2011)
Protein and heart health
According to the AHA, replacing red and processed meat with fish, beans, and nuts can reduce LDL cholesterol and heart disease risk.
Key Takeaways and Healthy Habits
Multiply body weight (kg) by 0.8 to 1.6 to find your daily target.
Include a protein source at every meal.
Combine animal and plant options for balance.
Stay hydrated, as protein metabolism needs water.
Prioritise whole foods and use supplements only if needed.
Frequently Asked Questions (FAQ)
Q1. Can you eat too much protein?
Yes, but it is uncommon, as consuming even a moderate amount of natural protein can be very difficult. Consuming more than about 2.5 grams per kilogram of body weight provides no added benefit for most adults. Focus on balanced nutrition rather than excess intake.
Q2. What is the best time to eat protein for muscle growth?
Protein timing matters most after strength training. Consuming 20 to 40 grams of high-quality protein, combined with complex carbs, within two hours of exercise, helps maximise muscle recovery.
Q3. What are the best plant-based sources of protein?
Beans, lentils, chickpeas, tofu, tempeh, quinoa, and nuts are all excellent sources. Combining them with grains helps create a complete amino acid profile.
Q4. How much protein is safe for kidney health?
For healthy individuals, high protein intake is safe. However, people with kidney disease should speak to a doctor or dietitian before increasing intake.
Q5. How can I know if I’m meeting my daily protein needs?
Track meals for a few days using an app or food log. Aim for 20 to 30 grams of protein per meal and include a source in snacks when possible.
References and Expert Insights
Reviewed and verified using:
Final Word:
Meeting your daily protein needs does not require a strict diet or supplements. Choose a mix of lean meats, dairy, beans, and nuts, stay active, and spread your intake throughout the day. Doing so supports energy, strength, and long-term health.
About the Author
Coach Alan, qualified QQI Level 3 Personal Trainer, is the founder of Mind Body Training and a psychotherapist-in-training under the Irish Institute of Counselling and Psychotherapy (IICP). He combines evidence-based psychological principles, fitness and nutrition science, and mindful behaviour change to help clients achieve sustainable physical and mental transformation. Please note: Mind Body Training provides coaching, education, and personal training services, not personal therapy or clinical counselling. Clients seeking therapy are encouraged to work with another qualified mental health professional in parallel. But if you're looking for an online personal trainer in Ireland who takes a holistic approach to health and fitness, then Alan is your man.