How Much Protein Do You Really Need Per Day?
Published 15 November 2026 · Health
Try it nowProtein Calculator →Protein needs depend on your weight, age and goals. Get your personal target with the protein calculator.
Daily guidelines
| Goal | Grams per kg | 75 kg person |
|---|---|---|
| Minimum for health | 0.8 | 60 g |
| Active / over 65 | 1.0–1.2 | 75–90 g |
| Building muscle | 1.6–2.2 | 120–165 g |
| Losing fat, keeping muscle | 1.8–2.4 | 135–180 g |
High-protein foods
- Chicken breast (100 g): 31 g
- Tuna (1 can): 25 g
- Greek yoghurt (170 g): 17 g
- Lentils (1 cup cooked): 18 g
- Tofu (100 g): 12 g
- Eggs (2): 12 g
Spread it out
20–40 g per meal across 3–5 meals supports muscle repair better than one big serving.
Is too much harmful?
For healthy adults, up to about 2 g/kg appears safe. People with kidney disease should follow medical advice.
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