How Much Protein Do I Need? A Simple Answer

Why protein matters

Protein is what your muscles are built from. It also keeps you full longer than most foods. If you’re lifting or trying to lose your gut, it’s the one thing worth paying attention to.

The number

Aim for about 1.6 to 2.2 grams of protein per kilo of body weight a day.

• 80kg: about 130 to 175g a day
• 100kg: about 160 to 220g a day

Carrying a fair bit of extra weight? Use your goal weight instead.

What that looks like in food

• A palm-sized piece of meat or fish: about 25 to 30g
• A 200g tub of Greek yoghurt: about 20g
• 3 eggs: about 18g
• A protein shake: about 25g

Have one to two palms of protein at each of 3 or 4 meals and you’ll be close.

Do I need shakes?

No. They’re just handy when you have no time. Real food works fine.

Is too much protein bad?

For healthy people these amounts are safe. If you have kidney problems, check with your GP first.

FAQ

Does timing matter?

Total for the day matters most. Spreading it over 3 or 4 meals is the easy way to get there.

Can I get enough as a vegetarian?

Yes. Eggs, dairy, tofu, tempeh, lentils and beans all help. A protein powder can fill the gap.

Will protein make me gain weight?

Only if total calories are too high. Protein keeps you full, so most people end up eating less.

This article is general information only. Check with your GP before changing your diet or training if you have a medical condition.