How much protein do you actually need?

Ask ten sources how much protein you need and you'll get ten different answers. The official minimum is set to prevent deficiency — not to support an active person building muscle, recovering from training, or ageing well. So what does the evidence actually support?

The floor, not the target

The widely-quoted guideline of around 0.8 g of protein per kilogram of body weight per day is the amount needed to avoid deficiency in a sedentary adult. It's a floor to stay above, not a goal to aim for — and for anyone training regularly, it's well short.

What active people tend to need

For people who train, the research generally supports a higher intake to support muscle repair and growth:

• Regular training: roughly 1.4–2.0 g per kg of body weight per day
• Building muscle in a calorie deficit: toward the higher end of that range, to protect lean mass
• Older adults: often higher than younger adults, because the body becomes less efficient at using protein with age

Timing matters less than the total

The old idea of a narrow "anabolic window" right after training has been largely overstated. What matters far more is your total daily intake, spread reasonably across the day — roughly 3–4 protein-containing meals is a practical, evidence-friendly pattern. You don't need to obsess over the clock.

Quality and practicality

Whole-food sources — meat, fish, eggs, dairy, legumes, tofu — bring other nutrients along with the protein. Supplements like whey are convenient, not magic: useful for hitting a target, but not superior to food. The best intake is the one you can actually sustain.

This article is general information, not medical or dietetic advice. Protein needs vary with health status; those with kidney conditions in particular should seek individual guidance from a clinician.