How Much Protein Do You Need per Day?

Why I care about protein

I wanted to eat healthier. But I never really knew if I was getting enough protein. Logging every meal by hand took too much time, so most days I just guessed. That's actually one of the reasons I built Broqo.

Things got even harder when I started intermittent fasting. I was eating only two meals a day, and getting enough protein wasn't easy. So I finally decided to track how much I was actually eating.

The short answer

How much protein you need depends on your weight. Here's what the research says:

If you weigh 70 kg, that's around 56 g of protein a day as a minimum. If you work out or want to lose weight, aim for 100–140 g.

If you use pounds, that's about 0.7–0.8 g of protein per pound of body weight.

0.8 g is a minimum, not a goal

You might have seen the recommendation to eat 0.8 g of protein per kg of body weight. It comes from official guidelines in the US, and Europe has almost the same number. But here's the thing: it's meant to cover the basic needs of most healthy adults. It doesn't mean it's enough for everyone.

If you move a lot, want to lose fat, or are older, you usually need more.

If you want to lose weight

When you're trying to lose weight, you can lose muscle along with fat. Protein helps keep the muscle. It also helps you feel full for longer, which makes it easier to eat less. Research suggests aiming for 1.2–1.6 g of protein per kg of body weight when losing weight.

People who are already lean, train hard and diet at the same time may need even more.

If you do strength training

The International Society of Sports Nutrition says 1.4–2.0 g per kg is enough for most people who exercise.

A big analysis of 49 studies found that muscle gains stop growing at about 1.6 g per kg a day. For some people the benefit may go up to 2.2 g. More than that doesn't seem to help much.

If you are over 65

As you get older, your body becomes less efficient at using protein. That's why experts recommend around 1.0–1.2 g per kg of body weight a day for healthy older adults. If you're very active or dealing with an illness, you may need more.

Why Broqo uses 1.8 g per kg

When I built Broqo, I chose 1.8 g of protein per kg. Studies show that 1.6 g is enough for most muscle growth. I went a little higher because 1.8 g also works well for people who exercise or want to lose weight.

For vegetarians I chose 1.9 g per kg, and for vegans 2.0 g. Plant protein is a little harder for the body to use than animal protein, so I added a little extra.

You can change your protein goal in Broqo at any time. Or check your number first with the calorie and protein calculator.

Split it over the day

It's better to spread your protein across the day. One study suggests eating about 0.4 g per kg at each meal, across at least 4 meals. For most people that's 25–40 g per meal.

This was harder for me with fasting. I follow 16:8 and usually eat only 2 meals a day. So I try to include plenty of protein in both meals. I wrote more about it in my 16:8 guide.

What 25–30 g of protein looks like

Numbers are different between brands, so check the label when you can.

Is too much protein bad?

Studies show that a high-protein diet doesn't seem to harm healthy kidneys. But if you have kidney disease, are pregnant, or have other health problems, it's best to check with your doctor first. This article is not medical advice.

How I track it now

I don't weigh my food anymore. I just take a photo, and Broqo estimates how much protein is in my meal. It also shows how much protein I have left for the day. If something looks wrong, I can fix it with one tap. I explain more in my guide on how to track protein from a photo.

Questions