Protein builds and repairs muscle, skin and enzymes, and your body can't store it the way it stores fat. So you need some every day. The question beginners ask is "how much?", and the honest answer is that it depends on your body size and on how you live.
Official bodies give a baseline per kilogram of body weight. Sports and ageing research suggests more for some people. Try it below, then read what the numbers mean.
For most healthy adults the baseline is about 0.8 g of protein per kg of body weight a day. For most adults that is roughly 50–70 g a day, and many people already eat that.
The European Food Safety Authority (EFSA) sets a reference intake of 0.83 g per kg per day for adults, and it applies the same figure to older adults. The WHO/FAO expert report reached the same number. It is the amount that covers the needs of almost everyone, based on studies of the body's nitrogen balance, not a target to chase.
Not every expert agrees it is enough later in life. Some groups, including ESPEN and Nordic and German-speaking countries' guidelines, suggest about 1.0–1.2 g per kg for people over 65. Other countries judged the evidence too thin to raise it. Where experts disagree, we show the higher range so you can see both sides.
For people who train regularly, the International Society of Sports Nutrition suggests 1.4–2.0 g per kg, with the top end mainly for strength and power training. It states that, in healthy people, this range hasn't been shown to harm kidneys or bones.
Protein is spread through many foods, not just meat. These are rough amounts; labels vary, so check the pack.
| Food | Protein (about) |
|---|---|
| 1 egg | 6 g |
| 150 g plain Greek-style yoghurt | 10–15 g |
| 100 g cooked lentils | 9 g |
| 100 g firm tofu | 8–12 g |
| 100 g cooked chicken breast | 30 g |
| 2 slices wholemeal bread | 6–8 g |
Eggs and bread at breakfast, lentils at lunch and chicken or tofu at dinner already lands near 60 g, before snacks.
Splitting protein over three meals is a handy habit, and the figure above shows what that looks like for you. It isn't a rule. Eating most of it at one meal won't stop it working.
More isn't automatically better either. Beyond what your body needs, the extra is used as energy, and there is no proof that a very high intake helps the average person. Foods rich in protein also tend to fill you up, which some people find useful, but the evidence on protein and weight is mixed.
Ask a doctor or dietitian first if you have kidney disease or reduced kidney function, liver disease, diabetes, are pregnant or breastfeeding (needs are higher), have or had an eating disorder, take medication, or are under 18. This calculator is not medical advice and never replaces personal guidance.