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How much protein that I need per day?

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Your daily protein requirement depends on several factors, including age, sex, body weight, physical activity level, and medical conditions. Getting the right amount of protein is essential for maintaining muscle mass, supporting immunity, repairing tissues, and overall health.

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General Recommendations

• Adult men: 0.84 – 1.07 g/kg body weight per day

• Adult women: 0.75 – 0.94 g/kg body weight per day

👉 Example:

• A 70 kg adult male would need about 59 – 75 g of protein daily.

• A 60 kg adult female would need about 45 – 56 g of protein daily.​

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Not All Protein is Equal

It’s important to note that eating 100 g of a food doesn’t mean you’re consuming 100 g of protein. Each food has a specific protein content and a Biological Value (BV), which indicates how efficiently your body can absorb and use that protein. For more info about BV, please click here.

• Example: 100 g of chicken breast contains about 32 g of protein. With a BV of 94, your body effectively absorbs about 30 g of protein.

This is why choosing high-quality protein sources (such as whey protein, eggs, fish, chicken, or soy) can make a difference in meeting your daily needs.

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Special Considerations

Some individuals may require different protein intakes, such as:

• Athletes or highly active individuals: Often need higher protein to support muscle repair and growth.

• Older adults: May benefit from increased protein intake to prevent muscle loss (sarcopenia).

• Patients with medical conditions: For example, those with kidney disease (especially on dialysis) may need tailored, often reduced, protein intake under medical supervision.

✅ In short: Protein needs are personalised. While general guidelines provide a baseline, the ideal amount depends on your lifestyle and health status.

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Source:

1. Campbell WW, Evans WJ. "Protein requirements of elderly people." Eur J Clin Nutr 1996;50:S180-S185.

2. Food and Nutrition Board: Institute of Medicine. "Dietary Reference Intakes for energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids." Washington, DC: National Academy Press, 2002

3. Rand WM, Pellett PL, Young VR. "Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults." Am J Clin Nutr 2003;77:109-27.

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