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How Much Protein Do You Need Daily?

It’s one of the most common questions in nutrition—but the answer depends on your goals, lifestyle, and body.

The Role of Protein

Protein is more than a buzzword. It’s essential for building and repairing tissues, producing hormones and enzymes, and supporting your immune system. Unlike carbs and fats, your body doesn’t store protein—so you need to consume it regularly.

How Much Is Enough?

For the average sedentary adult, the Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. But if you're active, trying to lose fat, or build muscle, you’ll likely need more.

• General health: 0.8–1.2g/kg
• Fat loss: 1.4–2.0g/kg
• Muscle gain: 1.6–2.2g/kg
• Athletes: 2.0–2.5g/kg

Real-Life Example

Take Sarah, who weighs 65kg and does strength training 4 times per week. Her ideal intake would be around 100–130 grams per day. That’s about 3–4 servings of protein-rich foods.

Quality Over Quantity

Not all protein is equal. Prioritize complete proteins—those containing all essential amino acids. Examples include:

• 🐟 Fish, chicken, lean beef
• 🥚 Eggs and dairy
• 🌱 Quinoa, soy, buckwheat (for plant-based eaters)

Timing Matters (But Not Too Much)

Some studies show benefits to spreading protein intake evenly across meals. Aim for 20–30g per meal instead of loading it all at dinner.

Use a Tool to Get It Right

Want to skip the math? Try our Protein Calculator and find your target in seconds.

A Quick Protein Breakdown

• 100g chicken breast: ~30g protein
• 1 cup lentils: ~18g protein
• 1 scoop whey protein: ~22g protein
• 2 eggs: ~12g protein

Final Thought

You don’t need to be a bodybuilder to benefit from more protein. Whether you're trying to feel better, lose fat, or simply stay strong as you age—protein plays a powerful role.