Protein gets more attention than any other nutrient, and for once the hype is mostly justified. It builds and repairs muscle, keeps you full, and protects your body when you’re losing weight. But the numbers thrown around vary wildly. Here’s what you actually need, in plain terms.
Protein needs in grams per kilo
The cleanest way to think about protein is grams per kilogram of body weight, because a bigger body needs more. Your target within that range depends on how active you are and what you’re trying to do.
| Goal | Protein per kilo | For a 75 kg person |
|---|---|---|
| General health (sedentary) | 0.8 g | ~60 g |
| Active / regular exercise | 1.4 to 1.6 g | ~105 to 120 g |
| Building muscle | 1.6 to 2.2 g | ~120 to 165 g |
| Losing fat (keep muscle) | 1.6 to 2.0 g | ~120 to 150 g |
Our protein calculator does this for you based on your weight, activity and goal, and even splits it per meal.
Why protein matters so much
Protein does three things that make it the most valuable macronutrient for most goals:
- It builds and repairs muscle. Training breaks muscle down; protein rebuilds it stronger. Without enough, your gains stall.
- It keeps you full. Gram for gram, protein satisfies hunger more than carbs or fat, which makes eating less far easier.
- It protects muscle when dieting. In a calorie deficit, a high protein intake means more of the weight you lose is fat, not muscle.
Building muscle needs more than protein. Protein supplies the raw material, but it's resistance training that signals your body to build. Eating extra protein without training won't add muscle on its own.
When and how to eat it
Timing matters less than the total, but spreading protein out helps. Your body handles protein best in servings of roughly 20 to 40 grams, so several moderate doses across the day beat one big hit.
A practical approach: include a solid protein source at every meal. Most people get plenty at dinner but fall short at breakfast, so that’s usually the easiest place to add some.
Should you worry about too much?
For healthy people, moderately high protein is safe, and there’s no clearly established harmful upper limit. Once your needs are met, more protein simply doesn’t add extra benefit, so there’s little point pushing far beyond the ranges above. If you have existing kidney disease, talk to your doctor before raising your intake.
Putting it together
- Find your target with the protein calculator.
- Spread it across meals, aiming for a protein source at each one.
- Pair it with training if your goal is muscle.
- Lean on it when dieting to stay full and keep muscle.
Get your protein right and almost every other goal, whether that’s losing fat or building muscle, gets easier. For the bigger picture, see how protein works together with fibre in our high-protein, high-fibre eating guide.