Protein: how much do you really need each day?

The baseline most adults need

The widely cited reference intake of 0.8 grams per kilogram of body weight is a floor, not a target. It is the amount needed to avoid deficiency in a mostly sedentary adult, which describes very few of the people reading nutrition advice.

• Sedentary adults: 0.8–1.0 g/kg
• Active adults: 1.2–1.6 g/kg
• Strength training or fat loss: 1.6–2.0 g/kg
• Adults over 65: at least 1.2 g/kg to protect muscle

For a 70 kg adult that works out at about 56 grams a day — roughly a chicken breast, a cup of lentils and a pot of yoghurt.

Does timing matter as much as people say?

The so-called anabolic window has shrunk under scrutiny. Total daily intake matters far more than whether you drink a shake within thirty minutes of finishing a workout.

That said, spreading protein across three or four meals of 25–40 grams tends to beat one enormous dinner, particularly for older adults whose muscles respond less sharply to a given dose.

Consistency across the day beats precision around the workout.

Animal, plant, or both

Animal proteins are complete and highly digestible. Plant proteins are typically lower in one or two essential amino acids, which is easily solved by eating a variety of legumes, grains, nuts and seeds across the day rather than obsessing over single meals.

Beans, lentils and soy also bring fibre and polyphenols that meat does not, which is why largely plant-forward eating patterns keep outperforming meat-heavy ones in long-term cardiovascular studies.

The bottom line

Aim for a palm-sized portion of a protein-rich food at each main meal, lean plant-forward, and raise your intake if you are training hard, losing weight or over 65. Supplements are convenience, not necessity.