Why protein matters

• Muscle and bone: provides essential amino acids for growth, repair, and maintenance.
• Satiety and weight: helps you feel full and has a higher thermic effect than carbs or fat.
• Healthy aging: supports muscle preservation, strength, and functional independence.

How much protein do you need?

Start with body weight. Multiply by a target range to get grams per day.

Quick formula: grams/day = body weight (kg) × target g/kg/day. If you use pounds: grams/day = body weight (lb) ÷ 2.2 × target g/kg/day.

Evidence-based daily targets

• General healthy adults: 0.8–1.0 g/kg/day (0.36–0.45 g/lb). 0.8 g/kg is the minimum to prevent deficiency, not necessarily the optimal target.
• Active adults and athletes:

  • Endurance: 1.2–1.6 g/kg/day
  • Strength/power or muscle gain: 1.6–2.2 g/kg/day (benefits tend to plateau around 1.6–2.0 g/kg for most).

• Older adults (≈65+): 1.0–1.2 g/kg/day; if frail, ill, or in rehab: 1.2–1.5 g/kg/day (as advised by your clinician).
• Weight loss while preserving muscle: 1.2–1.6 g/kg/day (up to ~2.2 g/kg for lean, resistance-training individuals).
• Pregnancy: ~1.1 g/kg/day (roughly +25 g/day from the 2nd trimester).
• Lactation: ~1.3 g/kg/day.
• Children and teens:

  • 1–3 years: ~1.05 g/kg/day
  • 4–13 years: ~0.95 g/kg/day
  • 14–18 years: ~0.85 g/kg/day

• Macronutrient range: Protein can reasonably provide 10–35% of total calories.

Example: 150 lb (68 kg) adult aiming for 1.2 g/kg/day → 68 × 1.2 ≈ 82 g/day.

When should you eat protein?

Distribute across the day

• Aim for 3–4 protein-containing meals spaced every 3–5 hours.
• Per meal: roughly 0.24–0.4 g/kg (about 20–40 g for most adults). Older adults benefit from the higher end to maximally stimulate muscle protein synthesis.
• Each meal should ideally include 2–3 g leucine (a key amino acid), typically achieved with 25–35 g of high-quality protein.

Before and after workouts

• Total daily protein is the priority. That said, eating ~0.3 g/kg protein in the 1–2 hours before or after training can support recovery and adaptation.
• Endurance recovery: include carbs with protein (roughly a 3–4:1 carb:protein ratio) to restore glycogen.

Pre-sleep protein

• 30–40 g of slow-digesting protein (e.g., casein or Greek yogurt) 30–60 minutes before bed can support overnight muscle repair, especially if you train regularly.

Protein quality: animal vs. plant

• Complete, leucine-rich options (generally high quality): dairy (whey, casein), eggs, meat, fish, soy.
• Plant proteins vary in essential amino acids and leucine. Get enough by:

  • Eating a variety (e.g., legumes + grains, tofu/tempeh, soy milk, seitan).
  • Using larger portions or blended plant protein powders (soy/pea/rice mixes).

• Whey is fast-digesting and leucine-rich; casein digests slowly—useful before sleep. Plant blends can match results when total protein and leucine are adequate.

How much protein is in common foods?

• Chicken, turkey, beef, pork: ~22–30 g per 3 oz (85 g) cooked
• Fish (salmon, tuna, cod): ~20–25 g per 3 oz (85 g) cooked
• Eggs: ~6 g per large egg (2 eggs ≈ 12 g)
• Greek yogurt (plain, strained): ~15–20 g per 1 cup (245 g)
• Cottage cheese: ~12–15 g per 1/2 cup (110 g)
• Milk or soy milk: ~7–9 g per 1 cup (240 ml)
• Firm tofu: ~18–22 g per 1 cup (≈150–170 g)
• Tempeh: ~18–20 g per 3 oz (85 g)
• Lentils, beans (cooked): ~14–18 g per 1 cup
• Edamame (shelled): ~16–18 g per 1 cup
• Peanut butter: ~7–8 g per 2 Tbsp (watch calories)
• Quinoa (cooked): ~8 g per 1 cup
• Protein powders: ~20–30 g per scoop (check label)

Putting it together: simple day templates

For a 70 kg (154 lb) active adult targeting 1.5 g/kg/day ≈ 105 g protein:

• Breakfast: 2 eggs + Greek yogurt + fruit (≈30 g)
• Lunch: Chicken, quinoa, vegetables (≈30 g)
• Snack: Protein shake or cottage cheese (≈20–25 g)
• Dinner: Salmon, potatoes, salad (≈25–30 g)

Plant-based option (same target):

• Breakfast: Tofu scramble + whole-grain toast (≈25–30 g)
• Lunch: Lentil bowl with brown rice and tahini (≈25–30 g)
• Snack: Soy yogurt or pea/soy protein shake (≈20–25 g)
• Dinner: Tempeh stir-fry with edamame and veggies (≈30 g)

Do you need supplements?

• Not required if you can meet needs with food. Powders are convenient for per-meal targets around workouts or on busy days.
• Choose third-party tested products (e.g., NSF Certified for Sport, Informed Choice) to reduce contamination risk.

Safety, limits, and hydration

• Healthy adults typically tolerate up to ~2.2 g/kg/day without adverse effects when calories and hydration are adequate.
• There is no established upper limit for protein, but very high intakes (>3–3.5 g/kg/day) are usually unnecessary and can displace other nutrients.
• Kidney disease or reduced kidney function: speak with your healthcare provider—higher protein may not be appropriate.
• Stay well hydrated and include fiber-rich foods to support digestion.

Quick answers to common questions

• Is timing more important than total? Total daily protein is the top priority. Timing helps you meet per-meal targets and support training.
• Can I eat all my protein at dinner? You can, but spreading intake across meals better supports muscle protein synthesis.
• Do plant proteins “count?” Yes. Meet total protein needs with varied sources; use larger portions or blends to hit leucine targets.

References and further reading

• National Academies (Dietary Reference Intakes): Protein and Amino Acids
• American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada. Nutrition and Athletic Performance (position stand).
• PROT-AGE Study Group. Recommendations for optimal protein intake in older people.
• Morton RW et al. A systematic review/meta-analysis of protein supplementation and muscle mass/strength.

This content is for general education and is not a substitute for personalized medical or dietetic advice.