How Much Protein Do You Actually Need? The Evidence-Based Answer
By Peak Health Stack | Last Updated: March 2026
The official recommended daily intake for protein — 0.8g per kilogram of bodyweight — is the amount required to prevent deficiency in sedentary adults. It is not the amount required to build or maintain muscle, support recovery, manage weight effectively, or function optimally. For anyone who exercises, the evidence is clear: you need significantly more.
The Official Recommendation vs What the Evidence Actually Shows
How much protein do you need? The 0.8g/kg recommendation is widely misunderstood as a target. It’s a floor — the minimum to prevent muscle wasting in people who do nothing physical. Research consistently shows that active people need considerably more, and that even sedentary older adults benefit from higher intake to prevent age-related muscle loss.
Protein Requirements by Goal
For General Health (Sedentary or Lightly Active)
1.0–1.2g per kg bodyweight
Slightly above the official recommendation. Supports tissue repair, immune function, and metabolic health without excess. For a 70kg person: 70–84g daily.
For Muscle Building (Resistance Training)
1.6–2.2g per kg bodyweight
This is the range consistently supported by meta-analyses for maximising muscle protein synthesis in people who lift weights. For a 75kg person: 120–165g daily. The upper end of this range is most beneficial when in a calorie deficit (cutting) to preserve muscle mass.
For Weight Loss (Calorie Deficit)
2.0–2.4g per kg bodyweight
Higher protein during weight loss serves two purposes: it preserves lean muscle mass (preventing the metabolism slowdown that accompanies unprotected calorie restriction) and significantly reduces hunger through satiety hormones. Higher protein targets during a cut are one of the most consistently supported strategies in weight management research.
For Older Adults (Over 60)
1.2–1.6g per kg bodyweight
Anabolic resistance — the reduced efficiency of muscle protein synthesis with age — means older adults need more protein per meal to achieve the same muscle-building signal as younger people. 30–40g of protein per meal (rather than spreading smaller amounts across many meals) is more effective for older adults than for younger people.
For Endurance Athletes
1.4–1.7g per kg bodyweight
Endurance training causes significant muscle protein breakdown that requires adequate dietary protein to repair. Often underestimated compared to strength athletes.
Does Eating Too Much Protein Damage Your Kidneys?
In healthy people with normal kidney function — no. This is one of the most persistent nutrition myths. Multiple long-term studies in healthy individuals show no adverse renal effects from high protein intakes up to 2.5–3g per kg bodyweight. The concern applies only to people with pre-existing kidney disease, for whom medical dietary guidance is appropriate.
How to Actually Hit Your Protein Target
For most people, hitting 150–180g of protein daily from food alone is genuinely challenging. Here’s a practical framework:
- Anchor each meal around a protein source: Eggs or Greek yogurt at breakfast, tinned fish or chicken at lunch, meat or legumes at dinner
- Use protein powder to bridge the gap: One to two scoops covers 25–50g without significant calories. See our protein powder guide for what to buy
- Protein-rich snacks: Cottage cheese, Greek yogurt, hard-boiled eggs, edamame — see our high protein foods guide for the full list
Protein Per Meal — Does Timing Matter?
Total daily protein is what matters most. That said, distributing protein evenly across three to four meals (rather than eating most of it in one sitting) maximises the muscle protein synthesis signal throughout the day. Aiming for 30–40g of protein per meal is a practical target for most adults.
Post-workout protein within a few hours of training has a modest but real benefit for muscle repair — a shake immediately after training is convenient and effective, though not essential if total daily intake is adequate.
Quick Reference Table
| Goal | Protein Target (per kg) | 75kg Example |
|---|---|---|
| General health (sedentary) | 1.0–1.2g | 75–90g/day |
| Muscle building | 1.6–2.2g | 120–165g/day |
| Weight loss (cutting) | 2.0–2.4g | 150–180g/day |
| Over 60 | 1.2–1.6g | 90–120g/day |
| Endurance sport | 1.4–1.7g | 105–128g/day |
Final Thoughts
If you exercise regularly, the 0.8g/kg official recommendation is not your target — it’s your absolute floor. Aim for at least 1.6g/kg if you train with weights, higher if you’re in a calorie deficit. Protein is the most satiating macronutrient, the most important for body composition, and the hardest to overconsume. It deserves to be the nutritional priority most people never make it.
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