How much protein do you really need each day?

The familiar recommendation of 0.8 grams per kilogram is a minimum designed to prevent deficiency—not necessarily the amount that best supports body composition, fullness, or muscle retention.

Practical ranges

• Healthy, sedentary adult: 1.0 to 1.2 g/kg.
• Active or strength training: 1.4 to 1.8 g/kg.
• During a calorie deficit: up to 2.0 g/kg may help preserve lean mass.
• Over age 60: often 1.2 to 1.5 g/kg, with clinical guidance as needed.

Distribution matters

Spreading 25 to 35 grams across three or four meals is generally more useful than concentrating most protein at dinner.

Approximate protein per serving

• 5 ounces chicken: about 33 grams.
• 2 eggs: about 12 grams.
• 1 cup cooked lentils: about 18 grams.
• 6 ounces Greek yogurt: about 15 grams.
• 3.5 ounces firm tofu: about 15 grams.

Do plant sources work?

Yes. Use a variety and consider a slightly higher total intake because digestibility and amino-acid profiles vary.