How Much Protein Do I Need Per Day?

Protein needs depend on body weight, activity level, and goals such as muscle building, weight loss, or general health maintenance.

General guidelines

For general health, many nutrition bodies recommend around 0.8 grams of protein per kilogram of body weight per day. However, research on active individuals suggests higher intakes — roughly 1.6 to 2.2 grams per kilogram — support muscle repair and growth more effectively.

Protein needs by goal

If your goal is muscle gain, aim toward the higher end of that range. If you're losing weight, higher protein intake helps preserve lean muscle mass while in a calorie deficit. For general maintenance without intense training, the lower end is usually sufficient.

Good protein sources

Chicken breast, fish, eggs, Greek yogurt, cottage cheese, lentils, beans, tofu, and tempeh are all efficient protein sources. Spreading protein across three to four meals a day tends to support muscle protein synthesis better than eating it all in one sitting.

Why protein helps with appetite control

Of the three macronutrients, protein is generally the most filling per calorie, partly because it takes longer to digest and triggers a stronger release of fullness hormones. This is one reason higher-protein diets tend to make it easier to stick to a calorie target without constant hunger.

Signs you might not be eating enough

Persistent hunger between meals, slower recovery after workouts, and unwanted muscle loss while dieting can all point to insufficient protein intake. If you notice these signs, try adding a protein source to each meal before changing anything else in your diet.