How much protein to take per day

If you are looking for how much protein to take per day, you have probably found answers ranging from "0.8 grams per kilo" to "3 grams per kilo." The difference between one and the other is huge — for someone weighing 80 kg, we are talking about 64 g versus 240 g. Triple. And most articles don’t tell you which applies to you.

The answer depends on your weight, age, and goal. This calculator gives you your number in 10 seconds:

What science says about the optimal amount of protein

Most articles about protein repeat gym dogmas without citing any studies. Here is what the real evidence says.

The most solid reference available is a meta-analysis published on PubMed that analyzed combined data from multiple strength training trials. The conclusion is clear: intakes above 1.6 g/kg per day do not produce additional lean mass gains in people who do strength training.

The real effect of optimizing protein versus not doing so is an additional gain of between 0.5 and 0.7 kg of lean mass during a training period. It is not negligible, but it is far from the transformation promises associated with massive protein consumption.

The myth of 2 grams per kilo

In fitness forums, recommendations of 2, 2.5, or even 3 grams per kilo have been circulating for decades as if they were the norm. I myself applied this for months believing that more was better.

The problem is that this is not scientifically supported for most people. The benefit stabilizes around 1.6 g/kg. What you eat above that threshold is oxidized for energy or simply excreted. It does not build extra muscle.

When might it make sense to increase to 2 g/kg? In very specific contexts: elite athletes during extreme bulking phases, people with very low body fat trying to maximize composition, or individuals with compromised digestion who absorb poorly. For 95% of people who regularly do strength training, 1.6 g/kg is the functional ceiling.

Consuming much more is not dangerous for healthy people with well-functioning kidneys, but it is expensive, unnecessary, and displaces other nutrient sources from your diet.

Protein to lose fat without losing muscle

This is the case where protein is most underestimated. When you are in a calorie deficit, your body is under pressure to find energy. And if you don't have enough protein circulating, it starts breaking down muscle.

The range of 1.2–1.6 g/kg is what the evidence points to as necessary to preserve lean mass in a deficit. Not to grow — that’s very difficult in a deficit except for beginners — but to avoid losing what you already have.

Protein also has a significant satiating effect: it’s harder to digest, keeps appetite more controlled, and generates a higher thermic effect than carbohydrates or fats. For someone dieting, that makes a real difference in adherence.

Below 1.0 g/kg in a calorie deficit, the risk of losing muscle mass is real and documented. The calorie savings aren’t worth it.

Protein from age 50: why you need more

Here’s one of the least communicated facts: age changes the thresholds.

From age 65, muscle responds worse to the anabolic stimulus of protein. This is called anabolic resistance. To compensate, studies suggest a range of 1.2–1.59 g/kg/day just to maintain muscle mass, and more if there is active training.

But the change starts earlier. From age 50, basal protein synthesis already begins to decline. If you’re over 50 and train, moving toward the higher end of 1.6 g/kg makes more sense than staying at 1.2 g/kg.

The other important adjustment is distribution: in older adults, concentrating more protein in each serving — no less than 30–40 g per meal — is more efficient than small frequent servings, precisely because the anabolic response per dose is lower and needs a stronger stimulus to activate.

How much protein per meal (and why timing matters less than you think)

The supplement industry has been selling the "anabolic window" for years: that magical 30–60 minute post-workout period where if you don’t drink your shake, you lose gains. It’s a good sales pitch. It’s not what science says.

Studies on protein timing show that when you distribute protein well throughout the day, the exact timing of the shake has a marginal impact. What determines results is the total daily amount, not whether you take it within the first 30 minutes after leaving the gym.

What has stronger evidence is the distribution throughout the day. Muscle uses protein better when it arrives in portions of 20–40 g spread over 3 to 5 meals than when concentrated in one or two large servings.

The practical structure that works:

• 3–5 meals a day
• 20–40 g of protein per serving
• One of those servings can be a shake if your diet doesn’t reach the target through solid food.

If you weigh 80 kg and aim for 130 g daily, that’s four servings of 30–33 g. Easily achievable with breakfast, lunch, snack, and dinner without obsessing over the clock.

The Best Protein Sources: Table by Grams

Not all proteins are the same. Quality depends on the amino acid profile and digestibility. Animal sources have complete profiles of essential amino acids. Plant sources generally have some limitation that is compensated by combining sources.

Meats and fish

Food	Per 100 g	Per usual serving
Chicken breast (cooked)	31 g	93 g in 300 g
Turkey breast (cooked)	29 g	87 g in 300 g
Lean beef (cooked)	26 g	52 g in 200 g
Natural tuna (drained)	26 g	41 g in 160 g (can)
Salmon (cooked)	25 g	50 g in 200 g
Shrimp / prawns	24 g	36 g in 150 g
Hake (cooked)	17 g	34 g in 200 g
Serrano ham	31 g	15 g in 50 g (slice)
Cured loin	33 g	16 g in 50 g

Eggs and dairy

Food	Per 100 g	Per usual serving
Whole egg	13 g	7 g per medium egg
Egg whites	11 g	4 g per egg white
Ricotta	14 g	21 g in 150 g
Cottage cheese	11 g	22 g in 200 g
0% Greek yogurt	10 g	17 g in 170 g
Cured cheese	25 g	12 g in 50 g
0% fresh curd cheese	8 g	20 g in 250 g
Whole milk	3.3 g	8 g in 250 ml

Legumes, cereals, and vegetables

Food	Per 100 g	Per usual serving
Textured soy (dry)	50 g	25 g in 50 g (dry)
Peanuts	26 g	13 g in 50 g (handful)
Almonds	21 g	6 g in 30 g (handful)
Lentils (cooked)	9 g	18 g in 200 g
Chickpeas (cooked)	9 g	18 g in 200 g
Firm tofu	8 g	12 g in 150 g
Oats (dry flakes)	13 g	5 g in 40 g
Quinoa (cooked)	4.4 g	9 g in 200 g
Whole wheat bread	8 g	4 g per slice (50 g)
Edamame	11 g	17 g in 150 g

Supplements

Food	Per 100 g	Per usual serving
Whey isolate protein	88–92 g	25–27 g per scoop (30 g)
Whey concentrate protein	70–80 g	21–24 g per scoop (30 g)
Casein	80–85 g	24–25 g per scoop (30 g)
Vegan protein (pea+rice)	70–80 g	21–24 g per scoop (30 g)

The reality for many people who train is that reaching 130–150 g of protein daily only with solid food requires planning and quite a volume of food. It is not impossible, but it is uncomfortable.

Protein powder: when it makes sense

Protein powder is not essential. It is a tool. It makes sense when:

• The diet does not reach the goal and it is difficult to add more solid food without increasing calories
• You have little time to prepare meals and need a quick option
• You are in a deficit and want to maximize protein without adding extra fat or carbohydrates

Whey isolate protein has the highest protein concentration per gram (88–92%), is absorbed quickly, and has complete amino acid profiles with a high leucine content, the amino acid that acts as the main trigger for muscle protein synthesis. If you want to explore options, at Wellbeinn you have whey isolate protein with different profiles and formats.

What doesn't make sense is buying protein to replace real meals. The supplement complements, it does not replace.

Signs that you are not eating enough protein

Beyond the numbers, the body gives signals when protein intake is insufficient.

Slow recovery after training. If you’ve had soreness or feel heavy for days without apparent injury, low protein intake is one of the first things to check. Muscle repairs with amino acids. Without raw material, recovery takes longer.

Loss of strength or prolonged plateau. It’s not normal to plateau for months on an exercise when training consistently. If training and rest are adequate, insufficient protein may be the limiting factor.

Constant or hard-to-control hunger. Protein is the most satiating macronutrient. Low-protein diets with calorie deficits cause stronger hunger. If you struggle to maintain the deficit, first check if your protein intake is where it should be.

Visible muscle loss. If you’re losing weight but notice your clothes are loose where you used to have muscle, it’s a sign that part of what you’re losing is lean tissue, not just fat.

More fragile hair or nails that break. A later sign but indicative of sustained protein deficiency. The body prioritizes protein for vital functions over hair and nails.

Frequently Asked Questions

How much protein do I need if I just want to stay fit without gaining muscle?

Between 1.0 and 1.2 g/kg of body weight. For a 70 kg person, that’s 70–84 g daily.

Can you eat too much protein?

In healthy people without kidney issues, consuming up to 2–2.5 g/kg poses no documented risk. The excess is simply oxidized for energy. What can happen is that it displaces other macronutrients and unbalances the diet.

How much protein can the body use in one meal?

Muscle protein synthesis saturates around 20–40 g per serving. Above that range, the excess is digested the same, but the additional anabolic stimulus is minimal. Spreading intake over several servings is more efficient.

Does a protein shake make you gain weight?

Like any food, if it creates a calorie surplus, it contributes to weight gain. One scoop of whey isolate has about 110–120 kcal. If you use it to meet your protein goal without exceeding your total calories, it won’t cause weight gain.

Do I need more protein if I do cardio in addition to strength training?

Cardio adds calorie expenditure. With high volumes of cardio combined with strength training, moving toward 1.6–2.0 g/kg makes sense to protect muscle mass, especially if there’s a calorie deficit.

What happens if I don’t hit my goal one day?

No big deal. What matters is the weekly average, not the exact number each day. One day below target doesn’t undo weeks of good work.