🥩 Nutrition
How Much Protein Per Day? Complete Guide for Every Goal (2026)
Exactly how much protein you need per day for weight loss, muscle building, and healthy ageing. Evidence-based targets with practical meal ideas. Updated January 2026.
Key Takeaways
- The UK RDA of 0.75g/kg is the minimum to avoid deficiency — not the optimal target
- For muscle building: 1.6–2.2g per kg body weight per day
- For fat loss with muscle preservation: 1.6–2.0g/kg — higher than maintenance
- Older adults (50+) need more protein than young adults — 1.2–1.6g/kg minimum
- Spread protein across 4 meals of 30–40g for optimal muscle protein synthesis
Why Protein Requirements Vary
The UK RDA (0.75g/kg) and USA RDA (0.8g/kg) are defined as the minimum to prevent deficiency in sedentary adults — not the amount for optimal health, muscle maintenance, or body composition goals. For most adults with active lifestyles and health goals, the optimal intake is significantly higher.
0.75g
UK RDA — minimum to avoid deficiency, not optimal
1.6–2.2g
Per kg for muscle building — optimal evidence-based range
30–40g
Optimal protein per meal for muscle protein synthesis
Protein Targets by Goal
| Goal | Daily Target | Per 70kg person |
|---|---|---|
| Sedentary adult (basic health) | 0.8–1.0g/kg | 56–70g |
| Active adult (general fitness) | 1.2–1.4g/kg | 84–98g |
| Weight loss (preserving muscle) | 1.6–2.0g/kg | 112–140g |
| Muscle building (resistance training) | 1.6–2.2g/kg | 112–154g |
| Body recomposition | 2.0–2.6g/kg | 140–182g |
| Adults over 60 | 1.2–1.6g/kg | 84–112g |
| Endurance athletes | 1.4–1.7g/kg | 98–119g |
Best Protein Sources per Serving
- Chicken breast (150g cooked): 47g protein, 250 cal — best protein density
- Canned tuna (185g drained): 46g protein, 215 cal — most economical
- Salmon (150g): 40g protein, 312 cal — plus omega-3
- Greek yoghurt (200g): 17g protein, 97 cal — best dairy value
- Eggs (3 large): 20g protein, 230 cal — most nutritionally complete
- Lentils (200g cooked): 18g protein, 230 cal — best plant source for volume
- Tempeh (100g): 19g protein, 193 cal — best complete plant protein
✅ Sample High-Protein Day (150g total)
Breakfast: 3 eggs + 200g Greek yoghurt = 37g · Lunch: 185g tuna + salad = 46g · Dinner: 150g chicken + vegetables = 47g · Snack: 30g protein powder shake = 24g. Total: 154g — ideal for a 75–80 kg active person focused on muscle retention or building.🔢 Free Tool
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Open Free Calculator →Frequently Asked Questions
Is too much protein harmful?▼
For healthy adults with normal kidney function, protein up to 2.5g/kg is safe long-term. Multiple studies show no kidney damage in healthy individuals on high-protein diets. People with existing kidney disease should limit protein — discuss with their nephrologist.
Can vegans get enough protein?▼
Yes — with appropriate planning. Best plant sources: edamame (11g/100g), tempeh (19g/100g), tofu (8g/100g), lentils (9g/100g cooked), chickpeas (9g/100g), hemp seeds (32g/100g). Pea + rice protein powder provides a complete amino acid profile comparable to whey protein.
Does protein timing matter?▼
Total daily protein intake is the most important factor. However, spreading intake across 4 meals of 30–40g maximises muscle protein synthesis per meal. Post-workout protein within 2 hours provides additional benefit. Pre-sleep protein (30g cottage cheese or casein) improves overnight muscle repair.
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⚕️ Medical Disclaimer: For informational purposes only. Not a substitute for professional medical advice.
Dr
Dr. James Okafor, MD
WellCalc Medical Contributor
All articles reviewed by qualified healthcare professionals following NHS, AHA, and WHO guidelines.