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How much protein do you need?

Daily protein for health, training and fat loss, in plain numbers.

· 4 min read · Last reviewed:

The official minimum

For healthy adults the European reference intake is about 0.8 g of protein per kilogram of body weight a day. This is the amount that prevents deficiency, not necessarily the best amount for training or dieting.

If you exercise

Sports nutrition guidance suggests about 1.2 to 1.6 g per kg for regular exercise and 1.6 to 2.2 g per kg when building muscle or losing fat. Higher numbers give little extra benefit, so a range is more useful than one exact figure.

Spread it over the day

Three to five meals with a similar amount of protein work well for most people. Per meal that is often 20 to 40 g, depending on your body size and daily total.

Who should be careful

People with kidney disease, pregnant women and anyone under 18 should ask a doctor or dietitian before changing protein intake.

These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.

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