How much protein do we really need?

Proteins are the building blocks of the body: muscles, skin, enzymes and hormones depend on them. In recent years they have also become one of the most used words in food marketing. But how much protein do we really need?

The usual recommendation

For healthy adults, most health organisations recommend about 0.8 grams of protein per kilogram of body weight per day. For a person weighing 70 kilograms, that is about 56 grams a day. This figure is not a maximum target but an amount that covers the needs of almost all healthy people.

Most people in European countries get this amount without noticing, from meat, fish, eggs, milk, cheese, pulses and grains.

When more is needed

In 2018 a meta-analysis led by Robert Morton combined 49 clinical trials with nearly 1,900 participants doing strength training. Added protein slightly increased gains in muscle mass and strength. The benefit seemed to peak at about 1.6 grams per kilogram per day; beyond this amount no clear additional benefit was seen. The effect was smaller in older adults and in people without training experience.

For older adults, many experts suggest amounts somewhat higher than 0.8 grams per kilogram, because the body uses protein less efficiently with age and because preserving muscle matters greatly for balance and independence.

Protein does not build muscle by itself. It builds it together with movement.

The sources

• Pulses: beans, lentils, chickpeas, with about 7–9 grams per half cup cooked, plus fibre.
• Dairy products: yoghurt, white cheese, curd cheese.
• Eggs: about 6 grams per egg.
• Fish and meat: about 20–25 grams per 100 grams.
• Nuts and seeds: as a supplement, not as a main source.

A caution

Protein powders are not necessary for most people and are not better than ordinary food. People with kidney disease should talk to their doctor before increasing their protein intake. And remember: a diet very rich in processed meat, such as sausages and ham, is linked with other health risks.

For most people the simplest approach is to include a source of protein at each main meal, instead of eating a lot of protein only at dinner. A breakfast with yoghurt or eggs, a lunch with beans or fish and a dinner with cheese or poultry are usually enough to meet daily needs.