How Much Protein Do You Need Per Day?
Protein supports muscle, satiety, and recovery. The right amount depends on your weight, training, and goal.
Useful ranges
- Sedentary adults: ~0.8–1.0 g/kg
- Regular exercise: ~1.2–1.6 g/kg
- Hypertrophy / hard training: ~1.6–2.2 g/kg
Distribution tip
Spread intake across 3–4 meals (~20–40 g each) rather than one huge serving.
Food sources
- Poultry, fish, eggs, dairy
- Tofu, tempeh, legumes
- Nuts and grains as supplements to total intake
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Daily Protein Calculator →Frequently Asked Questions
Is high protein dangerous for kidneys?
In healthy adults, typical fitness ranges are generally well tolerated; existing kidney disease needs medical guidance.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for medical concerns.