How Much Protein Do You Really Need—And How to Figure It Out for Yourself

Protein. One of those things we all know is important, like drinking water or getting enough sleep. But how much do we actually need? And how do we figure that out without spiralling into food math or another rigid rulebook? Let’s break it down in a way that doesn’t feel overwhelming.

How Much Protein Do You Really Need—And How to Figure It Out for Yourself
Steak and vegetables

Protein talk is everywhere! From fitness circles and wellness podcasts to TikTok trends and late-night Google searches. One minute it's all about high-protein diets for fat loss. The next, it's warnings about overdoing it. 

So... how much do you actually need? The answer isn't a one-size-fits-all number. It’s a lot more personal than that, and it all comes down to your body, your habits, your goals, and how you feel. This guide won’t hand you strict rules or food guilt, just a simple formula. 

Why Protein Matters (Besides for Building Muscles)

When people think of protein, they often picture bulging biceps and gym selfies. But protein is actually a core part of every cell in your body.

Protein helps your body to:

  • Repair and maintain tissues (not just muscles, but skin, organs, and hair too)
  • Produce enzymes and hormones
  • Support immune function
  • Keep you feeling full and energised

So if you’ve ever felt foggy, sluggish, or constantly hungry despite eating enough calories, low protein could be one reason why.

You want to focus on caring for yourself inside out and protein supports that. It helps you feel strong, nourished and crystal-clear focused. 

So, How Much Is Enough?

Most health experts agree that sedentary adults need at least 0.8 grams of protein per kilogram of body weight per day.

Example: If you weigh 150 lbs (about 68 kg), that’s around 54 grams of protein daily.

Your Lifestyle Matters

Your protein needs will change depending on how active you are and what’s happening in your life. Have a look at this simple measuring guide:

  • Minimal activity: ~1.0 g/kg
  • Moderate activity (like a few workouts a week): ~1.3 g/kg
  • Intense training or trying to build muscle: 1.6–2.2 g/kg
  • Fat loss goals: slightly more to help preserve muscle mass (up to 2.4 g/kg)
  • Older adults: 1.0–1.2 g/kg to help prevent muscle loss
  • Pregnancy & breastfeeding: Needs increase to support both body and baby (~1.7 g/kg)

How to Calculate Your Protein Needs (in 2 steps)

All you’ll need is a calculator to follow these two simple steps:

Step 1

Convert your weight to kilograms by dividing your weight in pounds by 2.2 (e.g., 150 lbs ÷ 2.2 = ~68 kg)

Step 2

Multiply your result by your activity level; you can find this information in the bullet-point list above (e.g. If you’re moderately active: 68 kg × 1.3 = ~88 grams of protein/day)

Sometimes, you don’t have to calculate

If you’re not a math fan, you don’t have to get caught up in all these numbers. You could simply make sure you have protein with every meal. And if you’re active in any way, just try to eat a bit more of it. You don’t have to micromanage it. 

Final Thoughts

You don’t need to track every gram. You don’t need to follow strict plans. And you definitely don’t need to earn your meals.

Protein should simply be part of your daily meals to help you fulfil your goals, be strong and feel satisfied. 

And if you start to notice you’re feeling weak, sleepy after eating or still hungry, just amp up your protein intake. If increasing your protein doesn’t work, call your doctor.