A protein target should do more than give you a number to chase. It should support the result you want, fit the way you eat, and be realistic enough to reach most days. So, how much protein per day is right for you? The answer depends mainly on your body weight, activity, age and current goal.
For many adults, the standard minimum recommendation is only a starting point. If you are losing weight, lifting weights, training regularly or getting older, a higher intake can help you protect muscle, manage hunger and recover well. The useful next step is learning how to choose a target range, then turning it into meals you can repeat.
How much protein per day do most adults need?
In the UK, the reference nutrient intake for adults is 0.75 grams of protein per kilogram of body weight each day. This is designed to prevent deficiency in the general population, not necessarily to optimise body composition, performance or fullness during a calorie deficit.
A more practical target for many healthy adults is 1.2 to 1.6 grams per kilogram of body weight per day. This range suits people who are generally active, want to improve meal quality, or are working towards gradual weight loss. Someone weighing 70 kg, for example, would aim for roughly 84 to 112 g per day.
Your needs may sit below or above that range. Protein is not a contest, and more is not automatically better. The right amount is the one that supports your progress while leaving room for fibre-rich carbohydrates, healthy fats and enough overall energy.
Choose your range by goal
If your main goal is general health and you do little structured exercise, 0.8 to 1.2 g per kg is often sufficient. This is a sensible range for maintaining health when your diet includes regular protein-containing foods.
For fat loss, aim for around 1.2 to 1.6 g per kg. Protein tends to be more filling than carbohydrate or fat, which can make a calorie deficit easier to sustain. It also helps your body retain lean tissue while weight comes down, especially when you include resistance training.
For regular gym training, muscle gain or a physically demanding programme, 1.6 to 2.2 g per kg is a useful working range. You do not need to hit the upper end to make progress. Consistent training, enough calories and adequate sleep still matter greatly, but sufficient protein gives those efforts a stronger foundation.
Endurance athletes and people with high activity levels may do well with roughly 1.2 to 1.8 g per kg, depending on training volume and whether they are trying to lose weight. Older adults can also benefit from the higher end of everyday ranges because maintaining muscle becomes more important with age.
Start with body weight, then use context
To calculate a daily target, multiply your body weight in kilograms by the protein range that fits your goal. If you weigh yourself in stones or pounds, convert pounds to kilograms by dividing by 2.2. A person weighing 154 lb is about 70 kg.
For example, a 70 kg adult who is losing weight and strength training twice a week could use 1.4 g per kg:
70 kg × 1.4 g = 98 g of protein per day.
That result is a target, not a pass-or-fail rule. Landing between 90 and 105 g most days would be far more useful than reaching exactly 98 g on Monday and abandoning the plan by Thursday.
If you have a larger body size and substantial weight to lose, calculating from current body weight can produce an unnecessarily high number. In that situation, using a realistic goal weight, or choosing the lower end of the range, is often more practical. For instance, a target of 100 to 130 g may be enough for many people rather than forcing 180 g because of a formula. Your appetite, food preferences and progress should guide the final decision.
Fit Metrics Lab’s daily protein target calculator can provide a personalised starting point. Treat the result as a useful estimate, then adjust with your real-life routine rather than viewing it as a prescription.
Spread protein across the day
Your daily total matters most, but distribution can make it easier to meet your target and may better support muscle maintenance. Many people eat little protein at breakfast, a modest amount at lunch and most of it at dinner. That pattern is not wrong, but it can leave you overly hungry earlier in the day and make your evening meal do all the work.
A simple approach is to include a meaningful protein source at three meals, with one snack if needed. For a target of 90 g, that could mean about 25 to 30 g at breakfast, lunch and dinner. You do not need identical portions or perfect timing.
After strength training, having a protein-containing meal within the next few hours is practical, particularly if you trained before eating. There is no need to rush for a shake the moment you finish unless it is simply the most convenient option. Your total intake over the day, and your consistency over weeks, will have a bigger effect.
What 25 to 30 grams looks like
Portion sizes vary by brand and preparation, so check food labels when accuracy matters. Still, recognising a few reliable options makes daily planning much easier. A chicken breast, a tin of tuna, a generous portion of Greek yoghurt, or a serving of cottage cheese can each contribute a substantial amount of protein.
Eggs, milk, cheese, lean meat, fish and yoghurt are convenient options for people who eat animal products. Plant-based eating can meet protein needs too, but it benefits from slightly more planning. Tofu, tempeh, edamame, lentils, beans, seitan, soya yoghurt and higher-protein plant milks can all contribute. Combining foods across the day provides a broad mix of amino acids, so you do not need to create perfect combinations at every meal.
Protein powder can be useful when breakfast is rushed, appetite is low after exercise, or your target is difficult to reach with food alone. It is a convenience food, not a requirement. Whole foods also bring fibre, iron, calcium and other nutrients that support a balanced diet.
Keep calories and fibre in view
A high-protein plan can become less helpful if it crowds out foods your body also needs. Replacing all carbohydrates with protein may make training feel harder, particularly for demanding gym sessions, running or cycling. Relying heavily on processed protein bars and shakes can also leave fibre intake low.
Build meals around a protein source, then add vegetables or fruit, a carbohydrate source that suits your activity level, and a source of unsaturated fat where appropriate. For example, porridge made with milk and Greek yoghurt, a tuna and bean jacket potato with salad, or tofu stir-fry with rice can all support a protein target without turning meals into a restrictive project.
If fat loss is your goal, remember that protein supports a calorie deficit but does not replace one. A protein target works best alongside an energy intake you can maintain, regular movement and resistance exercise. If your goal is muscle gain, sufficient total calories are equally important. Eating 150 g of protein will not build much muscle if you are consistently under-fuelling hard training.
When to adjust your protein target
Give a new target two to four weeks before judging it. You may need an adjustment if you are regularly hungry, struggling to recover, unable to meet the number without stress, or seeing little progress despite consistent training and an appropriate calorie plan.
Increase gradually rather than making a dramatic change. Adding 15 to 20 g per day could be as simple as including yoghurt with breakfast, increasing the tofu in dinner, or choosing a higher-protein lunch. If you are consistently well above your target but do not enjoy the food choices or have less room for fibre and carbohydrates, reducing slightly may improve the plan.
People with kidney disease, a history of kidney problems, or a medical condition affecting diet should seek individual advice from a GP or registered dietitian before increasing protein substantially. The same applies if you are pregnant, breastfeeding or managing a condition that affects appetite or nutrient absorption.
Your protein target is not a test of discipline. It is one helpful metric that can make meals more satisfying, training more productive and long-term health goals easier to manage. Start with a sensible range, repeat the meals that work for you, and let steady habits do the heavy lifting.
