Protein is the macro people ask about most, and the one with the most confusing advice. If you’ve ever typed “how much protein do I need” into a search bar, you’ve probably seen numbers ranging from “you already eat enough” to “double your intake”. Both can be true, depending on who you are. Here’s how to find a sensible number for you.
The short answer
Protein needs are usually expressed in grams per kilogram of body weight per day (g/kg). The main reference points:
- Most healthy adults: at least 0.8 g/kg. This is the Recommended Dietary Allowance, set to cover the basic needs of nearly all healthy adults. It’s a floor, not a target.
- If you exercise regularly: 1.4–2.0 g/kg. The International Society of Sports Nutrition considers this range sufficient for most people who train to build or keep muscle.
- If you’re over 65: 1.0–1.2 g/kg, or more if you’re active. An international expert group on aging recommends this to help maintain muscle and function.
- If you’re losing weight: studies comparing diets found that people eating more protein (around 1.2–1.5 g/kg) kept more of their muscle while losing weight than people eating the standard 0.8 g/kg.
What that looks like in grams
Multiply your body weight in kilograms by the number that fits you. A few examples, rounded:
| Body weight | 0.8 g/kg | 1.2 g/kg | 1.6 g/kg |
|---|---|---|---|
| 60 kg (132 lb) | 48 g | 72 g | 96 g |
| 75 kg (165 lb) | 60 g | 90 g | 120 g |
| 90 kg (198 lb) | 72 g | 108 g | 144 g |
If you carry a lot of extra body weight, using your current weight can overestimate how much you need. A registered dietitian can help you pick the right reference weight and a personal number.
Spread it across the day
How you split your protein matters too. For active people, the ISSN suggests roughly 20–40 g per meal, spread every 3–4 hours. In practice that usually means a real source of protein at breakfast, lunch and dinner, instead of most of it at the evening meal.
Where protein comes from
Approximate protein in some everyday foods:
- Chicken breast, cooked, 100 g: about 31 g
- Canned tuna, drained, 100 g: about 25 g
- Plain Greek yogurt, 170 g: about 17 g
- Lentils, cooked, 1 cup (about 200 g): about 18 g
- Two large eggs: about 12 g
You don’t need supplements to hit your number. Shakes can be convenient, but most people can get there with ordinary meals once they know where they stand.
When to check with a doctor first
Higher protein intakes are considered safe for healthy, active people. If you have kidney disease, are pregnant or breastfeeding, or follow a diet prescribed for a medical condition, talk to your doctor or a registered dietitian before changing how much protein you eat.
Knowing where you actually are
Most people have no idea how much protein they eat on a normal day, and guessing usually goes wrong in both directions. A few days of tracking is often enough to see the pattern: which meals carry your protein and which ones barely register.
In MyCalorie AI you can snap a photo of your meal or describe it in a sentence, and you’ll see an estimate of its protein next to calories, carbs and fat. Your daily view shows how close you are to your protein target, and Coach Verdict (Premium) suggests what to add when a meal falls short. Estimates are never perfect, so you can always adjust an entry.
This article is general information, not medical advice. Individual needs vary.
Sources
- Campbell B. et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2007. (RDA of 0.8 g/kg)
- Jäger R. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- Bauer J. et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc, 2013.
- Kim J.E. et al. Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutr Rev, 2016.