How Much Protein Per Day Do You Actually Need?
Most people who exercise need between 1.4 and 2.0g of protein per kilo of body weight per day, according to the International Society of Sports Nutrition. For an 80 kilo person that is roughly 110 to 160g a day, which is more than most people eat without trying.
The number matters less than how you get there, though. Paul Callender coaches busy professionals online, and the problem is almost never the target. It is reaching eight o’clock in the evening with 120g still to eat.
How much protein do you need per day?
The answer depends on whether you are asking about general health or about training. The UK figure is a minimum for health, and the sports nutrition figure is what supports training and keeping muscle.
| Who | Protein per kilo of body weight | For an 80 kilo person |
|---|---|---|
| UK reference intake | 0.75g | 60g |
| Most people who exercise | 1.4 to 2.0g | 112 to 160g |
The same position stand says higher intakes, of 2.3 to 3.1g per kilo, may be needed to hold on to lean mass when dieting hard. That is territory for people already lean and in a serious deficit, not somewhere to start. If you have a diagnosed condition, speak to your GP before changing your diet.
Why does protein matter if you are trying to lose weight?
Protein helps you keep muscle while you are in a deficit, and it helps you manage hunger. Those are the two jobs that matter most when you are eating less than usual.
It also builds muscle, supports recovery from training and supports general health. For someone dieting, the hunger part is the one you feel, which is why Paul builds each meal around the protein first.
How much protein should you eat per meal?
Aim for 30 to 50g at each main meal, and the daily target looks after itself. Four servings of 40g comes to 160g without anything feeling heroic.
The research points the same way. The ISSN puts a useful dose at 20 to 40g, ideally evenly distributed every three to four hours. Paul’s clients aim to finish within about 10g either side of their target rather than obsessing over the exact figure.
The mistake he sees most is saving it all for the evening. You are not going to enjoy a protein shake and a pot of yoghurt before bed, and you will not keep doing it.
How do you hit your protein target without weighing everything?
Before every meal, ask one question: where is my protein coming from? Pick the protein first, then build the rest of the plate around it.
Breakfast is where most people fall short, so start there:
- Breakfast. Eggs with toast, Greek yoghurt and fruit, or protein oats.
- Lunch. Chicken, turkey, tuna, lean beef, eggs, cottage cheese or tofu. Make the filling generous, because a thin sandwich will not get you near your target.
- Dinner. Steak, lean mince, fish, prawns, chicken or a veggie option. Usually the easiest meal to get right.
- Snacks. Cottage cheese, a protein shake, Greek yoghurt, boiled eggs, beef jerky or a high protein bar.
Keep a few of those in. You do not need a perfect diet. You need a system you can repeat on a busy day.
Do you need protein shakes?
No, a shake is a convenience, not a requirement. It is useful on the day lunch disappears into a meeting, and pointless if you are hitting your target with food.
Supplements support the basics rather than replacing them. As Paul puts it to clients, you cannot supplement a poor lifestyle.
The honest summary
Work out your number, then stop thinking about the number. Get a clear protein source into every meal, and spread it through the day rather than chasing it at night.
Protein only does its job on top of the right calories, so if you have not done it yet, find your maintenance calories first. If you would rather have the whole thing set around your actual week, that is what online personal training with Paul is for. Consistency beats perfection.
Common questions
How much protein do I need a day?
The UK reference intake is 0.75g per kilo of body weight, which is a minimum for general health. If you exercise regularly, the International Society of Sports Nutrition puts it at 1.4 to 2.0g per kilo.
How much protein should I eat per meal?
Around 30 to 50g at each main meal works well for most of the people Paul coaches. The ISSN puts a useful dose at 20 to 40g, spread every three to four hours.
Is it bad to eat all your protein in one go?
It is not dangerous, but it makes the target much harder to hit and leaves you forcing food down late at night. Spreading it across the day is easier to stick to, and it is what the research supports.
Can you get enough protein as a vegetarian?
Yes. Eggs, Greek yoghurt, cottage cheese, tofu, tempeh, lentils and beans all count, though some plant foods contain far more protein than others, so check the label. You may need slightly larger portions, or two sources together, to reach the same target.