How much protein do I need to consume daily?

The daily protein requirement varies based on factors such as age, sex, weight, and activity level. Generally, the recommended daily intake is 0.8-1.2 grams of protein per kilogram of body weight. For example, if you weigh 70 kg, your daily protein requirement would be 56-84 grams.

What happens if I don't consume enough protein?

Insufficient protein intake can lead to muscle loss, weakness, and fatigue. It can also affect your overall health, as proteins play a crucial role in maintaining tissues, organs, and bodily functions. Ensure you're meeting your daily protein needs to maintain optimal health.

Can I consume too much protein?

Yes, excessive protein consumption can put a strain on your kidneys and liver. Additionally, a high-protein diet may lead to an imbalanced nutrient intake, potentially causing deficiencies in other essential nutrients. It's essential to strike a balance and meet your protein needs without overdoing it.

How can I calculate my daily protein needs?

To calculate your daily protein needs, consider factors like your weight, activity level, and goals (e.g., muscle gain or weight loss). A general formula is to multiply your weight in kilograms by 0.8-1.2 grams of protein. Consult with a healthcare professional or registered dietitian for a personalized calculation.

What are good sources of protein?

Good sources of protein include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. You can also consider plant-based protein powders or supplements if you're struggling to meet your protein needs through whole foods. Aim to vary your protein sources to ensure you're getting all essential amino acids.

Posts

HOW MUCH PROTEIN DO WE NEED PER DAY?

Posted by

admin

26. Nov 2025

On 6. Mar 2024

How much protein do we need per day? – This question does not have a simple, one-size-fits-all answer, because the required amount depends greatly on a person’s lifestyle, goals, and physical activity level. Protein is an essential nutrient in any case, as it supports muscle growth and recovery and helps maintain muscle mass even during weight loss. In addition, sufficient protein intake promotes satiety and supports metabolism, making it an effective aid in weight management.

How much protein do we need per day?

This also depends on whether our goal is to improve training results, increase overall tone, or simply support a healthy diet. That’s why it’s important to assess your protein needs consciously and, if necessary, support them with high-quality protein products – for example, our protein powders.

First, let’s look at the currently recommended minimum daily amount (RDA – Recommended Dietary Allowance), which is the amount a person needs to stay alive and avoid deficiency. The RDA for protein (whey protein) is 0.8 g/kg.

For example:

a 68 kg person needs 68 × 0.8 = approx. 54 g of protein per day.
a 91 kg person needs 91 × 0.8 = approx. 73 g of protein per day.

This usually makes up about 10% of daily caloric intake.

The RDA recommendation is very general and may differ significantly from what we need to achieve our own goals, because it does not take into account other aspects such as:

how much energy (i.e. kilocalories) we consume or need per day.
our sex
our age
our activity level
the types of activities we do
our body composition

How to calculate your daily protein requirement?

For healthy adults, the recommended proportion of protein can be up to 35% of the total daily caloric intake.

What does this mean in grams per kilogram of body weight?

Let’s assume you are a 75 kg adult with an average active lifestyle:

To maintain your body weight, you need approximately 2475 kilocalories (kcal) per day, and 35% of that as protein equals about 866 kcal.
1 gram of protein = 4 kcal
Therefore, you could consume up to 217 g of protein per day, which is about 2.9 g of protein per kilogram of body weight.

See here which favorites personal trainer Tarmo Rattassep chose when testing our protein powders.

You can find the protein powders offered by 365JP here: 365JP Whey Proteiin