How much protein do I need per day: a practical guide

One of the most frequently asked questions among people who train is how much protein they actually need per day. The answers you find vary greatly: from the classic "2 grams per kilo" to much lower or higher figures depending on the source. In this guide, we explain what science says and how to calculate your protein needs in a simple and personalized way.

What is protein for?

Protein is the structural macronutrient par excellence. It is present in all body tissues and is essential for:

• Building and repairing muscle — the amino acids in protein are the building blocks with which the body builds and repairs muscle tissue damaged during training
• Maintaining muscle mass — without enough protein, the body can break down muscle for amino acids
• Enzyme and hormone production — many hormones and enzymes are protein in nature
• Immune system — antibodies are made of proteins
• Satiety — protein is the most satiating macronutrient, which helps control appetite

How much protein do I need per day?

The optimal amount depends on your physical activity level, your goal, and your body weight. Here are the evidence-backed recommendations:

🛌 Sedentary people

0.8 g per kg of body weight

This is the minimum recommended to avoid deficiencies. If you don't exercise, this amount is enough to maintain basic bodily functions. However, even for sedentary people, many experts recommend slightly exceeding this minimum.

🚶 Active people (moderate exercise 3-4 days a week)

1.2 - 1.6 g per kg of body weight

If you exercise regularly, your protein needs increase. Muscle is constantly damaged and repaired, and it needs more amino acids for that process.

🏋️ Strength training athletes

1.6 - 2.2 g per kg of body weight

This is the range supported by most studies for people who strength train with the goal of gaining or maintaining muscle mass. The International Society of Sports Nutrition (ISSN) sets the optimal range at about 1.6-2.2 g/kg/day .

🔥 Athletes in a caloric deficit (fat loss)

2.0 - 2.4 g per kg of body weight

When you consume fewer calories than you burn, the risk of losing muscle increases. A higher protein intake protects muscle mass during fat loss. In this context, some studies justify increasing to 2.4 g/kg.

👴 People over 60 years old

1.6 - 2.0 g per kg of body weight

With age, the muscle's efficiency in using protein decreases (anabolic resistance). You need more protein than when you were young to get the same muscle synthesis stimulus. This is especially important to prevent sarcopenia.

How to calculate your daily protein intake

It's simple. Multiply your weight in kg by the number of grams according to your situation:

How much protein is in common foods?

Food	Portion	Approximate Protein
Chicken breast	100 g	31 g
Canned tuna	100 g	25 g
Whole egg	1 unit	6 g
Egg whites	100 g	11 g
Lean beef	100 g	26 g
Salmon	100 g	20 g
Natural Greek yogurt	100 g	10 g
Cottage cheese	100 g	11 g
Cooked lentils	100 g	9 g
Tofu	100 g	8 g
Whey protein (1 scoop)	30 g	22-25 g

When are protein supplements useful?

Protein supplements like whey protein are not essential, but they are very useful in specific situations:

• When you don't meet your protein goal with your diet — whey is a quick, practical, and economical way to add 20-25 g of high-quality protein
• Post-workout — when you need protein quickly and don't have time to cook
• Days with low appetite — a shake is easier to consume than a full meal
• People with little time — whey is the most convenient supplement to meet protein needs without complications

Is too much protein harmful?

In healthy people, no. The idea that high protein damages kidneys is a myth that has no scientific backing in people without pre-existing kidney disease. Multiple studies have analyzed intakes of up to 3-4 g/kg for months without finding adverse effects in healthy individuals.

What does happen with very high intakes is that excess protein is simply oxidized as energy fuel, but it does not cause harm in healthy individuals.

Does the timing of protein intake matter?

Distribution throughout the day matters more than the exact timing. The most effective approach is to distribute protein into 3-5 servings per day of 25-40 g each, rather than concentrating it into one or two meals.

Muscle has a limited capacity to use a large amount of protein at once for muscle synthesis. Distributing it throughout the day maximizes utilization.

Regarding post-workout, the anabolic window is wider than previously thought: taking protein within 2 hours before or after training is sufficient to optimize muscle synthesis.

Quick summary

Profile	Recommended protein
Sedentary	0.8 g/kg
Moderately active	1.2 - 1.6 g/kg
Strength training	1.6 - 2.2 g/kg
Caloric deficit	2.0 - 2.4 g/kg
Over 60 years old	1.6 - 2.0 g/kg

Conclusion

There is no single answer for everyone. The amount of protein you need depends on your weight, activity level, and goals. For most people who strength train, between 1.6 and 2.2 g per kg of body weight per day is the optimal range supported by science.

If you struggle to reach this amount with diet alone, a whey protein supplement is the most practical and effective way to complete your daily intake.

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