Most healthy adults need at least 0.8 g of protein per kilogram of body weight per day to cover basic needs. If you work out regularly, want to build muscle or are losing weight, a range of about 1.2-2.0 g per kilogram is a sensible target. For a 70 kg person, that is roughly 85-140 g a day, ideally spread across three or four meals.
That is the short answer. Below is how to pick your number within that range, what it looks like on a plate, and who should be careful about eating a lot of protein.
Quick protein targets by goal
- Mostly sedentary, general health: about 0.8 g/kg per day (the standard adult recommendation in many countries). For 70 kg, roughly 56 g.
- Active, training a few times a week: about 1.2-1.6 g/kg. For 70 kg, roughly 85-110 g.
- Losing weight while strength training: about 1.6-2.0 g/kg. For 70 kg, roughly 110-140 g. Higher protein helps you keep muscle and feel full in a calorie deficit.
- Trying to build muscle: about 1.6-2.0 g/kg. Going much higher than this has not been shown to add much for most people.
- Older adults (65+): many experts suggest a bit more than the basic 0.8 g/kg, often around 1.0-1.2 g/kg, combined with strength training, to help preserve muscle with age.
If you carry a lot of excess weight
Calculating protein from a high total body weight can give a number that is unnecessarily large. A practical shortcut is to use your goal weight, or a weight in a healthy range for your height, instead. It keeps the target realistic and still supports muscle.
Why protein matters when you train
Protein supplies the amino acids your body uses to repair and build tissue, including muscle. Strength training is the signal to build muscle; protein is part of the raw material. Without enough of it, progress from bodyweight muscle building or any other training is slower.
Protein is also the most filling of the three macronutrients for most people. That is why it matters so much in a calorie deficit: meals built around protein tend to keep you satisfied longer, which makes it easier to eat less without constant hunger.
What 100+ grams of protein looks like
Values below are approximate and vary by brand and preparation. Check the label where you can.
- Chicken breast, cooked, 100 g: about 30 g
- Canned tuna, drained, 100 g: about 25 g
- Salmon, cooked, 100 g: about 22-25 g
- Eggs: about 6 g per large egg
- Greek yogurt (plain), 200 g: about 18-20 g
- Cottage cheese, 200 g: about 22 g
- Paneer, 100 g: about 18 g
- Firm tofu, 100 g: about 12-15 g
- Lentils, cooked, 1 cup (about 200 g): about 18 g
- Chickpeas, cooked, 1 cup (about 165 g): about 14 g
- Milk, 250 ml: about 8 g
- Peanut butter, 2 tablespoons: about 7-8 g
A simple day for someone aiming at around 110 g might be: Greek yogurt with oats for breakfast (about 25 g), a lentil or chicken salad for lunch (about 30 g), a handful of nuts and a glass of milk in the afternoon (about 15 g), and fish, tofu or paneer with vegetables and rice for dinner (about 35-40 g).
How to spread protein through the day
Rather than eating most of your protein at dinner, aim for roughly 20-40 g per meal across three or four meals. This is easier on your appetite and is a common, practical recommendation for supporting muscle. A simple approach:
- Pick a protein source first when you plan each meal, then add vegetables and carbohydrates.
- Keep two or three easy options at home that need no cooking: yogurt, eggs, canned fish, cooked legumes, tofu.
- If you are short at the end of the day, add a protein snack rather than a huge dinner.
Timing around workouts matters less than your total for the day. Eating a protein-containing meal within a few hours before or after training is plenty.
Vegetarian and vegan protein
You can absolutely meet your needs without meat. Combine legumes (lentils, beans, chickpeas), soy foods (tofu, tempeh, soy milk), dairy if you eat it (yogurt, paneer, milk), whole grains, nuts and seeds. Plant proteins are often less concentrated, so portions tend to be larger, and eating a variety of sources over the day covers your amino acid needs.
Do you need protein powder?
No. Powder is just a convenient food. It is useful if you struggle to hit your target with meals, travel a lot or want a quick snack after training. If you use it, pick a product that is tested by a third party, since supplements are less tightly regulated than food in many countries.
Common protein mistakes
- Guessing instead of checking. Many people overestimate how much protein they eat. Log a few typical days once to see where you are.
- Counting the whole food as protein. 100 g of chicken is not 100 g of protein; it is about 30 g.
- All at dinner. A breakfast of toast and coffee often provides very little protein. Fixing breakfast is the easiest win.
- Forgetting calories. Protein-rich foods still have calories. Fatty meats, cheese and nut butters add up quickly if you are trying to lose weight. Use your daily calorie target as the frame.
- Ignoring fibre and plants. A high-protein diet still needs vegetables, fruit and whole grains.
Who should be careful
If you have kidney disease or reduced kidney function, do not raise your protein intake without talking to your doctor or a dietitian, as you may need a lower target. The same applies if you have liver disease, are pregnant or breastfeeding, or follow a medical diet. For healthy people, intakes in the ranges above are generally considered safe. Drink enough water, especially on higher-protein days.
FAQ
How much protein do I need to build muscle?
Around 1.6-2.0 g per kilogram of body weight per day, together with strength training that challenges your muscles. Training is the main driver; protein supports it. Recovery also needs sleep and rest days.
Can you eat too much protein?
For healthy people, intakes up to about 2 g/kg are widely considered safe. Much higher amounts are unlikely to bring extra benefit and may crowd out other foods. People with kidney problems should follow medical advice.
How much protein should I eat to lose weight?
About 1.6-2.0 g/kg per day is a common target in a calorie deficit, because it helps preserve muscle and keeps you full. If you carry a lot of excess weight, base it on your goal weight.
Is 100 g of protein a day too much?
For most active adults, no. For a 70 kg person, 100 g is about 1.4 g/kg, comfortably within the usual range for people who exercise.