Calories & Nutrition
How Much Protein Do You Need Per Day?
Protein needs depend on body weight and activity. Here's a practical range backed by current sports nutrition research.
7 min read·Updated 25 June 2026
HG
HealthGood Editorial Team
Last updated 25 June 2026
Reviewed by HealthGood Editorial Standards Board
The minimum to prevent deficiency is around 0.8 g per kg per day, but most active adults benefit from substantially more.
Practical ranges
- Sedentary adults: 0.8–1.0 g/kg
- Active adults: 1.2–1.6 g/kg
- Strength training, body recomposition, or a calorie deficit: 1.6–2.2 g/kg
- Older adults preserving muscle: 1.2–1.5 g/kg
Spread it across the day
Aim for 3–5 protein-containing meals with roughly 0.3–0.4 g/kg each. This maximises muscle protein synthesis across the day.
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References
- World Health Organization — Body mass index (BMI). https://www.who.int
- NHS — Healthy weight and BMI. https://www.nhs.uk
- Centers for Disease Control and Prevention (CDC) — Healthy Weight, Nutrition, and Physical Activity. https://www.cdc.gov
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr (1990).