The simple targets
- General health: ~0.8 g/kg/day
- Active / preserving muscle in a diet: ~1.2–1.6 g/kg/day
- Building muscle / strength training: ~1.6–2.2 g/kg/day
For a 70 kg adult that’s roughly 56 g (baseline) up to ~112–154 g when training hard.
Why protein helps
Protein supports muscle repair and growth, keeps you fuller for longer, and helps protect lean muscle when you’re losing fat. Spreading it across meals (20–40 g each) is more effective than one big hit.
Easy ways to hit your target
Build each meal around a protein source — eggs, dairy, fish, poultry, lean meat, tofu, beans, lentils or a scoop of protein powder. A palm-sized portion of protein per meal is a handy visual guide.
Can you eat too much?
Very high intakes offer little extra benefit for most people, and those with kidney disease should follow medical advice on protein. For healthy adults, the ranges above are safe and effective.