Protein gets a lot of attention, and a lot of marketing. This guide cuts through it with a few numbers and a practical way to plan meals. It is general education and not personalised medical or dietary advice. Check with a doctor or registered dietitian if you have kidney disease, are pregnant, or have a medical condition that affects your diet.
The numbers
The Recommended Dietary Allowance for healthy adults is 0.8 grams of protein per kilogram of body weight per day. That is the amount to prevent deficiency, not necessarily the amount that is best for everyone.
Many sports nutrition and ageing guidelines suggest more for particular groups:
| Who | Commonly suggested range |
|---|---|
| Healthy adult, not especially active | 0.8 to 1.0 g/kg |
| Regular exercisers and people doing strength work | 1.2 to 2.0 g/kg |
| Older adults (65+) | About 1.0 to 1.2 g/kg or more, to help maintain muscle |
| People eating less to lose weight | 1.2 to 1.6 g/kg, to help keep muscle |
To convert pounds to kilograms, divide by 2.2. A 75 kg (165 lb) person aiming for 1.4 g/kg would target about 105 grams a day.
The free Calorie & Macro Calculator shows a protein target alongside carbohydrates, fat and fibre for your goal.
Spread it through the day
Evidence suggests muscle responds well when protein is spread across meals, roughly 20 to 40 grams at each, rather than loaded into dinner. If you eat three meals, aim for something like 25 to 35 grams at each. Breakfast is where most people fall short.
Common foods (approximate)
Amounts vary by brand and preparation, so treat these as rough guides.
| Food | Portion | Protein (g) |
|---|---|---|
| Egg | 1 large | 6 |
| Greek yogurt, plain | 170 g (3/4 cup) | 15 to 17 |
| Cottage cheese | 150 g (2/3 cup) | 17 |
| Chicken breast, cooked | 120 g (4 oz) | 35 |
| Salmon, cooked | 140 g (5 oz) | 30 |
| Tuna, canned | 1/2 can (about 70 g) | 17 |
| Tofu, firm | 150 g | 12 to 15 |
| Lentils, cooked | 1 cup | 18 |
| Black beans, cooked | 1 cup | 15 |
| Milk | 1 cup | 8 |
| Peanut butter | 2 tablespoons | 7 |
| Oats, dry | 50 g | 6 to 7 |
| Quinoa, cooked | 1 cup | 8 |
Easy ways to raise it
- Anchor each meal on a protein. Decide the protein first, and build the rest of the plate around it.
- Upgrade breakfast. Eggs on toast, yogurt with nuts, tofu scramble.
- Add a protein snack. Cottage cheese, a boiled egg, hummus with vegetables, a handful of nuts.
- Cook in batches. A tray of chicken or a pot of lentils covers several meals. See meal prep without hating it.
- Use beans and lentils in soups, tacos and salads. They are cheap and filling.
Do you need powders or supplements?
Most people can reach their target with ordinary food. A powder is convenient, not essential. If you use one, check the label for independent testing, and treat it as a food, not a miracle.
Vegetarian and vegan eating
You can meet protein needs on plant-based diets by combining beans, lentils, tofu, tempeh, seitan, whole grains, nuts and seeds. Aim at the higher end of the range, since plant proteins can be slightly less digestible, and include a variety through the day.
A caution about extremes
More is not always better. Very high protein intakes offer little extra benefit for most people and are not appropriate if you have kidney disease. If you are unsure, speak with a healthcare professional.
General life-skills education, not medical, mental health, financial or legal advice. Adapt anything to your own circumstances. Disclaimer.