How much protein do you really need?

Why protein matters

Protein isn’t just “for the gym.” It supports muscle repair, immune function, enzymes, hormones, and daily satiety. The baseline recommendation many people know (around 0.8 g per kilogram per day) prevents deficiency, but it’s not the sweet spot for performance, weight control, or healthy aging. A practical target for most adults who are generally healthy and active is closer to 1.0–1.2 g/kg/day, spread across meals, with a bit more when demands rise (training, weight loss, injury). Recent reviews also emphasize distribution aka getting enough high-quality protein at each meal rather than cramming it all into dinner. PMC+1

Average person

If you’re not training hard and your weight is stable, think simple: 1.0–1.2 g/kg/day. A 75-kg person would aim for about 80–90 g daily, split into three meals that each contain ~25–35 g. That pattern improves fullness and helps preserve lean tissue as you age. Breakfast is usually the missed opportunity; most people eat little protein early, then overload at night. Leveling the day helps metabolic control and makes late-night snacking less tempting. PMC

Someone trying to lose weight

Protein becomes a tool in this case. Diets higher in protein improve satiety and help protect lean mass when calories drop. For most adults in a calorie deficit, 1.6–2.2 g/kg/day works well (lower end if you have more body fat to lose, higher end if you’re lean and active). Keep each meal in the 30–40 g range, front-load breakfast, and include protein with snacks on hard days. Combine this with resistance training two or three times per week: your goal isn’t just scale weight, it’s fat loss with muscle kept intact. Meaning that you want to keep your lean tissue but lose the body fat. Meta-analyses from the last few years show higher protein intakes preserve muscle better during weight loss and may offer a small satiety edge. ScienceDirectPMC

Endurance athlete

Running, cycling, rowing, and triathlon create a steady turnover of muscle proteins. Carbohydrate still drives performance, but protein supports repair and adaptation. A realistic daily range is 1.2–1.6 g/kg/day, nudging up toward ~1.8 g/kg on heavy training blocks or during energy deficits. Post-session protein helps, but the bigger lever is total daily intake and an even spread across meals and snacks. Recent summaries place endurance needs solidly above the “average adult” and well below bodybuilder and strength athlete levels. PMC

Elderly (and anyone over ~60)

Aging blunts the muscle-building response to smaller protein doses. The fix is not that difficult: a bit more total protein and enough per meal to cross the “threshold” that switches on muscle protein synthesis (MPS). Most expert groups now suggest at least 1.0–1.2 g/kg/day for healthy older adults, and 1.2–1.5 g/kg/day if you’re ill, deconditioned, or in rehab. Aim for 25–35 g at each meal and choose leucine-rich sources (dairy, eggs, lean meats, soy). Remember that it takes about 3g of leucine to trigger MPS. ESPNPMC

Bodybuilder and strength athlete

The ceiling most lifters need is lower than what many think. For trained lifters, 1.6–2.2 g/kg/day covers nearly all bases, provided calories and training are in order. Above that, returns diminish. Timing is flexible: the total per day and consistent per-meal hits matter more than a single “anabolic window.” Practical distribution is three to five feedings with ~0.3–0.5 g/kg each (e.g., 25–50 g for many athletes). Recent meta-analyses confirm small but real advantages to higher protein within this range for lean mass and some strength outcomes when paired with structured training. PubMed

Quality and distribution, not just totals

Two patterns keep showing up in newer work. First, many adults eat a protein-light breakfast and lunch, then a protein-heavy dinner. Flipping that to three balanced meals improves daily net synthesis and appetite control. Second, there’s a per-meal “effective dose” for most adults which is roughly 25–40 g from high-quality sources because leucine helps trigger the muscle-building signal. You don’t need to micromanage grams of leucine, but foods naturally rich in it (whey, dairy, eggs, soy, meat, fish) make hitting that threshold easier. PMC+1

Plant vs animal

Both can work. Mixing plant sources (legumes, soy, whole grains, nuts/seeds) raises overall essential amino acid quality. If you eat mostly plant protein, aiming a bit higher within the target range or using soy/dairy or a blended plant protein to reach the same per-meal “effective dose.” The goal is the same: total grams per day and enough per meal, especially enough leucine. Of note for leucine, more is not better after you hit the threshold amount.

Safety notes and kidney context

In healthy people with normal kidney function, higher protein intakes within the ranges above are generally well-tolerated; especially when spread throughout the day and coupled with adequate fluids. Hyperfiltration (the kidney working harder) is a normal adaptation to higher protein and doesn’t equal damage in healthy kidneys. If someone has chronic kidney disease or a strong family history of it, they need individualized guidance; in those settings. Recent reviews show mixed signals: caution for CKD, while prospective data in general populations do not consistently link higher protein with worse kidney outcomes and sometimes show neutral or even favorable associations depending on food sources. PMCFrontiers

Simple ways to hit the target

• Make breakfast count: Greek yogurt with berries and oats, omelet plus whole-grain toast, or a smoothie with milk and whey/soy isolate.

• Center lunch and dinner on a protein anchor (fish, poultry, lean meat, tofu/tempeh, eggs, dairy, or legumes) and build the plate around it.

• Use snacks strategically on hard days—cottage cheese, skyr, jerky, edamame, or a shake.

• For older adults and endurance days, liquids are useful when appetite dips.

• Track for a week, not forever, to learn portions. Aim for consistency, not perfection.

Quick reference ranges (g/kg/day)

• Average person: 1.0–1.2

• Weight loss: 1.6–2.2 (with resistance training)

• Endurance athlete: 1.2–1.6 (up to ~1.8 during heavy blocks)

• Elderly: 1.0–1.2 (1.2–1.5 if ill or deconditioned)

• Bodybuilder/strength: 1.6–2.2

References (recent)

1. Nunes EA, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022. PubMed

2. Wirth J, Hillesheim E, Brennan L. Protein intake and timing for body composition and function: meta-analysis of RCTs. J Nutr. 2020. PMC

3. Volkert D, et al. ESPEN practical guideline: Clinical nutrition and hydration in geriatrics. Clin Nutr. 2022. ScienceDirect

4. Groenendijk I, et al. Protein recommendations for supporting muscle in older adults. Nutrients. 2024. PMC

5. Lim JJ, et al. Higher-protein diets for satiety and weight control. Nutrients. 2022. PMC

6. Kokura Y, et al. Enhanced protein intake preserves muscle during weight loss: meta-analysis. Clin Nutr ESPEN. 2024. ScienceDirect

7. Zhao S, et al. Effect of protein intake on athletic performance: review. Front Nutr. 2024. PMC

8. Sims ST, et al. ISSN position stand (women in sport): protein guidance. J Int Soc Sports Nutr. 2023. Taylor & Francis Online

9. Layman DK, et al. Impacts of protein quantity and distribution on body composition and metabolism. Front Nutr. 2024. PMC

10. Wilkinson K, et al. Leucine dose and post-exercise muscle protein synthesis in older adults. Am J Clin Nutr. 2023. PMC

11. Ko GJ, et al. High-protein diets and kidney health: review. Nutrients. 2020. PMC

12. Cheng Y, et al. Dietary protein and incident CKD: meta-analysis. Front Nutr. 2024. Frontiers