How Much Protein Do You Need? A Practical Guide for Active People
Daily targets per kilo of body weight, how to spread it across meals, the best food sources and why more isn’t always better.
Protein is the nutrient everyone in fitness talks about — and for good reason. It’s the building block of muscle, it helps you feel full, and it plays a major role in recovery. But how much do you actually need? And do you have to live on chicken breast and shakes to get there?
Short answer: probably more than the minimum recommendation, but less than the internet suggests, and it can absolutely come from normal food.
The baseline: what official guidelines say
The standard recommended dietary allowance (RDA) for adults is 0.8 g of protein per kilogram of body weight per day. That figure is designed to prevent deficiency in the general population — not to optimise muscle growth or performance in people who train.
Targets for active people
Research on people doing resistance training suggests that benefits for muscle gain tend to level off at around 1.6 g per kg per day, with some people benefiting from up to about 2.2 g/kg. Here’s a practical guide:
| Goal | Daily protein | Example (75 kg person) |
|---|---|---|
| General health, not training | 0.8–1.0 g/kg | 60–75 g |
| Regular exercise / general fitness | 1.2–1.6 g/kg | 90–120 g |
| Building muscle | 1.6–2.2 g/kg | 120–165 g |
| Losing fat while keeping muscle | 1.8–2.2 g/kg | 135–165 g |
If you carry a lot of excess body fat, base the calculation on your goal weight rather than your current weight. Not sure where you stand? Our BMI calculator shows a healthy weight range for your height.
How to spread it through the day
Your body can use protein from a large meal, but spreading intake across the day is a simple, practical way to hit your target. Aim for roughly 25–40 g of protein at each of three or four meals, adjusted for your body size.
A day for a 75 kg person aiming for about 140 g might look like this:
- Breakfast: Greek yoghurt with berries and oats — 30 g
- Lunch: chicken or chickpea wrap with salad — 35 g
- Snack: cottage cheese or a protein shake — 25 g
- Dinner: salmon or tofu stir-fry with rice and vegetables — 40 g
The best protein foods
Approximate protein per typical serving:
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 120 g | ~37 g |
| Salmon (cooked) | 120 g | ~30 g |
| Greek yoghurt (0–2%) | 200 g | ~20 g |
| Cottage cheese | 150 g | ~17 g |
| Eggs | 3 large | ~19 g |
| Firm tofu | 150 g | ~20 g |
| Lentils (cooked) | 200 g | ~18 g |
| Whey protein | 1 scoop (30 g) | ~22–25 g |
Values vary by brand and preparation — check labels for exact numbers.
Plant-based? You can still hit your target
Vegetarians and vegans can build muscle just as well. Combine a variety of sources — tofu, tempeh, seitan, lentils, beans, edamame, soy milk and pea protein — and aim for the higher end of the target range, since some plant proteins are slightly less digestible and lower in certain amino acids such as leucine.
Protein myths, busted
- “You can only absorb 30 g at once.” You absorb nearly all of it; the body simply uses it over a longer period. Spreading intake is helpful, not mandatory.
- “High protein damages healthy kidneys.” Current evidence doesn’t show harm in people with healthy kidneys at the intakes discussed here. Existing kidney disease is a different story — speak to a doctor.
- “You must drink a shake within 30 minutes of training.” Total daily intake matters far more than precise timing. A meal within a few hours of training is fine.
- “More protein = more muscle.” Beyond about 1.6–2.2 g/kg, extra protein adds little for muscle. Training is the stimulus; protein is the support.
The takeaway
If you train, aim for around 1.6 g of protein per kilogram of body weight per day, spread over three or four meals, mostly from whole foods. Combine that with consistent training — like one of our free programs — and you’ll have the two biggest levers for building a stronger body firmly in hand.
This article is for general educational purposes and isn’t a substitute for advice from a doctor, registered dietitian or qualified coach. If you have a medical condition, are pregnant, or are new to exercise, check with a professional before changing your routine.