Protein supports muscle maintenance, repair, immune function, and satiety. Most people need more than they think — especially if exercising or ageing.
The Basic Formula
Daily protein target = Body weight (kg) × protein factor
| Goal | Protein factor | Example (70 kg) |
|---|---|---|
| Sedentary adult | 0.8 g/kg | 56 g |
| General fitness | 1.2–1.6 g/kg | 84–112 g |
| Building muscle | 1.6–2.2 g/kg | 112–154 g |
| Endurance athletes | 1.4–1.8 g/kg | 98–126 g |
| Cutting (fat loss) | 2.0–3.1 g/kg | 140–217 g |
| Older adults (65+) | 1.2–1.6 g/kg | 84–112 g |
Protein Quality: Complete vs Incomplete
Complete proteins contain all 9 essential amino acids:
- Meat, poultry, fish, eggs, dairy
- Soy, quinoa (plant-based exceptions)
Incomplete proteins lack one or more essential amino acids:
- Legumes, grains, nuts, most vegetables
Combining incomplete proteins throughout the day ensures you get all essential amino acids — you do not need to combine in the same meal.
High Protein Foods Reference
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100 g cooked | 31 g |
| Tuna (canned) | 100 g | 29 g |
| Eggs | 2 large | 12 g |
| Greek yogurt | 200 g | 17 g |
| Cottage cheese | 100 g | 12 g |
| Lentils | 100 g cooked | 9 g |
| Tofu | 100 g | 8 g |
| Whey protein | 30 g scoop | 24 g |
Spreading Intake Across the Day
Research suggests the body can only utilise 25–40 g of protein per meal for muscle protein synthesis. Spreading intake maximises uptake:
Poor: 20 g at breakfast, 20 g at lunch, 100 g at dinner
Better: 40 g at each of 3 meals + 20 g snack = 140 g
Protein Timing
- Pre-workout: 20–40 g of protein 1–3 hours before exercise
- Post-workout: 20–40 g within 2 hours (the "anabolic window" is wider than once thought)
- Before bed: Casein protein (slow-digesting) supports overnight muscle repair
Can You Eat Too Much Protein?
For healthy people with normal kidney function, high protein intake (up to 3.5 g/kg) is safe. People with kidney disease should consult a doctor before increasing protein intake significantly.
Calories in Protein
Each gram of protein = 4 calories. A 140 g protein target = 560 calories from protein alone.