How much protein do you really need?
Protein is the nutrient most people under-eat and most worth getting right. It keeps you full, protects muscle when you lose weight, and steadies energy. You don’t need shakes or extremes — just enough, spread across the day.
How much per day
A practical target for active, healthy adults is about 1.2–1.6 g of protein per kg of body weight per day. For a 70 kg person that’s roughly 85–110 g. If you’re losing weight or over 50, aim for the higher end — it helps you keep muscle rather than lose it.
Why per-meal matters
Your body uses protein best when it’s spread out, not saved for dinner. Aim for 25–30 g per meal. That amount best triggers muscle repair and keeps you satisfied for hours, which naturally curbs snacking.
Best sources
- Animal: eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, lean beef, shrimp;
- Plant: lentils, chickpeas, beans, tofu, edamame, and a little from grains and seeds.
A palm-size portion of meat or fish, a cup of Greek yogurt, or a cup of lentils each land near the 25–30 g mark.
Start at breakfast
Most people get almost no protein in the morning and a big hit at night. Flipping that — a protein-rich breakfast like eggs, Greek yogurt or a savory grain bowl — is one of the simplest ways to cut cravings and afternoon slumps.
Frequently asked questions
Is too much protein bad for you?
For healthy people, moderately high protein is safe. Very high intakes offer no extra benefit and displace other foods like fiber-rich vegetables. If you have kidney disease, ask your doctor for a personal target.
Do I need protein powder?
No. Whole foods easily cover most people’s needs. A shake is just a convenient option on busy days, not a requirement.
When should I eat protein?
Spread it across meals — roughly 25–30 g each — rather than saving it all for dinner. Starting at breakfast helps most with appetite and energy.
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This article is educational and not medical advice. If you have kidney disease or other conditions, ask your doctor for personal targets.