Protein is the quiet hero behind a lot of things, from keeping you full through the day to helping preserve your muscle tissue. But there's no single magic number for "how much should I get per day?" — the answer depends on your weight, how active you are, and your goal. Even so, there's a practical range and a few common-sense tips to make it easier.
A rough range per kilo
For most adults, a practical starting point is to aim for about 1.2–2.0 grams of protein per kilogram of body weight. On a more sedentary day you'll sit toward the lower end of the range; if you exercise regularly or you're trying to hold on to muscle mass, you'll shift toward the upper end.
For example, for someone around 70 kilos, that works out to roughly 84 to 140 grams a day. It may look like a wide band, because a range that fits you is more useful than a single number that's meant to fit everyone. To pin down your own number, you can fill out the protein needs calculator in a few seconds.
Where do you get your protein?
Variety in your sources adds color to your plate and makes things easier. On the animal side, eggs, chicken breast, fish like salmon, yogurt, and cheese are dense sources. On the plant side, lentils, chickpeas, dried beans, and bulgur are strong contributors.
If you're looking for ideas, take a look at the high-protein foods list and pick a few favorites you can rotate through the day. Variety is the most comfortable way to get closer to your goal without leaning on a single food.
Why does spreading it across the day help?
Instead of cramming all your protein into dinner, spreading it evenly across breakfast, lunch, and dinner is both easier and more enjoyable for most people. Adding a bowl of yogurt, a couple of eggs, or a plate of lentils to each meal helps you reach your daily total without much effort.
If you want to balance your meals visually, you can use the Plate Builder to put together a plate with its protein, grain, and vegetables, and see the balance take shape at a glance.
Is "too much protein" bad for you?
This is one of the most common worries. In a healthy adult, protein intake that stays within a reasonable range generally isn't seen as a source of problems; it's not some mysterious substance to fear, but a natural part of everyday eating. So there's no need to panic if you "went a little over."
On the other hand, "the more the better" isn't right either — past a certain point, extra protein doesn't add extra benefit, and it leaves less room on your plate for other foods. Drinking plenty of water and keeping an eye on overall balance is usually enough. If you have a specific situation such as a kidney condition or pregnancy, it's best to talk about the right amount for you with your doctor.
In short: set a range based on your weight and your day, vary your sources, and spread your protein across the day. To see your own number, you can start with the protein needs calculator; and if you're curious about your overall macro balance, take a look at the macro calculator.
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
