How much protein do you actually need? A plain-English guide
Wondering how much protein to eat? Get the standard numbers, a quick way to work yours out and how to hit it with real meals.
Start with the standard
For most healthy adults, the usual recommendation is about 0.8 grams of protein per kilogram of body weight per day. That is the minimum to avoid falling short, not a target for performance.
If you train, lift or do a physical job, many sports nutrition groups suggest 1.2 to 2.0 g per kg. Older adults and people cutting calories may do better toward the upper end.
Work out your number
- Weigh yourself in kilograms. (Pounds divided by 2.2.)
- Pick a range. Casual exercise: around 1.2. Regular training: 1.4 to 1.8. Heavy training or cutting: up to 2.0.
- Multiply.
Example: a 75 kg person who trains regularly, 75 × 1.6 = 120g a day.
How that looks on a plate
Spread it out. Three or four meals is easier than one or two.
| Protein (150g serving) | About how much protein |
|---|---|
| Chicken breast | 40g |
| Chicken thighs | 38g |
| Beef | 36g |
| Tofu | 24g |
Three of those meals gets a 75 kg person close to 110g, before breakfast or snacks. The extra protein option adds 50g of protein weight to a meal, about 13g more protein for $5.
Mistakes to skip
- Chasing a perfect number. You do not need to hit it to the gram.
- Eating all your protein at dinner. Spread it through the day.
- Ignoring total calories and the rest of the plate. Carbs and vegetables matter too.
- Skipping medical advice. If you have kidney disease or another condition, speak to your doctor. This article is general information, not medical advice.
The short version
- 0.8g per kg is the basic recommendation.
- 1.2 to 2.0g per kg is common for active people.
- Spread it over three or four meals and favour real food.
Quick answers
How much protein do I need per day?
The usual recommendation for most adults is 0.8g per kg of body weight. Active people often aim for 1.2 to 2.0g per kg.
How do I calculate my protein target?
Multiply your weight in kilograms by a number between 1.2 and 2.0, based on how active you are. A 75 kg person training regularly might aim for 90 to 150g a day.
How much protein is in a Health On Top meal?
A 150g serving has about 40g protein in chicken breast, 38g in chicken thighs, 36g in beef and 24g in tofu. Extra protein adds 50g of protein weight for $5.
Your week, handled
Fresh, high-protein meals made to order in Kamloops. Build every meal your way, then pick up on Monday or get Sunday delivery.
