How Much Protein Do You Really Need Each Day?
The official guidance from the Dutch Nutrition Centre (Voedingscentrum) puts the recommendation at 0.83 grams of protein per kilogram of body weight per day for a healthy adult. For someone weighing 70 kg, that works out to roughly 58 grams. But this lower limit isn't the same as the optimum, particularly if you're losing weight, training, or simply getting older. For most people, the genuinely useful amount sits considerably higher.
The baseline recommendation: what it gets right and where it falls short
The figure of 0.83 g/kg is the minimum amount needed to maintain nitrogen balance in sedentary adults. That's a different matter entirely from the amount that protects muscle mass, maximises fullness, or supports weight loss. The guideline was set to prevent deficiency, not to optimise health outcomes.
Think of it like vitamin C: 10 mg a day prevents scurvy, but that tells you nothing about the amount that's actually beneficial. The same logic applies to protein.
This lines up with what the British Dietetic Association (BDA) describes: for active adults and those losing weight, the practical recommendation sits between 1.2 and 1.6 grams per kilogram, well above the baseline figure.
What is nitrogen balance, and why does it matter?
Protein contains nitrogen. If you excrete as much nitrogen as you take in, you're in balance: no muscle gain, no muscle loss. A negative balance means muscle tissue is breaking down, which is exactly what you want to avoid while dieting.
When you cut calories, your protein needs rise. Getting less energy from carbohydrates or fats means your body starts using protein as a fuel source instead, so you need more of it to keep nitrogen balance in positive territory.
How much protein per day: a practical breakdown by situation
There's no universal answer here. The right amount depends on age, activity level, weight goals and general health. The table below offers a practical overview based on published guidelines and clinical research.
| Situation | Recommendation (g/kg/day) | Example: 70 kg person |
|---|---|---|
| Sedentary adult (maintenance) | 0.83 | 58 g/day |
| Lightly active (exercising 3x a week) | 1.0 to 1.2 | 70-84 g/day |
| Calorie reduction / weight loss | 1.2 to 1.6 | 84-112 g/day |
| Strength training / muscle building | 1.6 to 2.2 | 112-154 g/day |
| Over 55s (sarcopenia prevention) | 1.2 to 1.5 | 84-105 g/day |
| Medical weight loss / VLCD | 1.5 to 2.0 | 105-140 g/day |
These ranges aren't arbitrary. They come from meta-analyses, including the widely cited work by Morton et al. (2018) in the British Journal of Sports Medicine, which puts the upper limit for muscle building at around 2.2 g/kg. Above that, the additional benefit tails off sharply.
Protein during weight loss: the underrated key
This is where most diets consistently go wrong. If you cut calories without increasing protein intake, you lose muscle mass alongside fat mass. That might sound abstract, but the consequences are very real: a lower resting metabolism, a stronger yo-yo effect, and reduced strength.
A meta-analysis in Obesity Reviews (Wycherley et al., 2012) found that a high-protein diet during calorie restriction resulted in around 0.6 kg more fat loss per intervention period, while preserving muscle mass better than a standard protein intake. So it's not about losing weight faster, it's about losing it differently: more fat, less muscle.
In practical terms, on a daily diet of 1,400 kcal, you'd want at least 120 grams of protein, which is 34% of your total calorie intake. Higher percentages, up to 40%, are safe and effective for shorter periods.
Not sure whether your current protein intake is at the right level? The Bioteïne phase test helps you work out which phase of weight loss you're in and what protein needs go with it.
Fullness: the biochemistry behind less hunger
Protein is the most satiating macronutrient there is. It stimulates the release of the fullness hormones GLP-1 and PYY, and suppresses ghrelin, the hunger hormone, more strongly than carbohydrates or fats. A breakfast containing 30 grams of protein has been shown to keep you fuller for longer than the same calories from cornflakes.
In concrete terms, a protein-rich morning routine lowers your calorie intake for the rest of the day by an average of 200 to 400 kcal, without you having to consciously track anything. That's a better return than any calorie trick going.
Age and protein needs: why over-55s are a category of their own
Sarcopenia, the age-related loss of muscle mass, actually begins around your mid-30s. But it accelerates significantly after 55. From that point on, without intervention, you lose an average of 1 to 2% of muscle mass a year. By 70, you could have tens of percent less muscle strength than you had at 40.
The trouble is that the older your body gets, the less responsive it becomes to the same amount of protein. This is known as "anabolic resistance". A young athlete needs 20 grams of protein per meal to stimulate muscle protein synthesis. A 65-year-old needs 35 to 40 grams for the same effect.
The guideline of 1.2 to 1.5 g/kg for older adults isn't excessive, then, it's a correction for reduced efficiency. For a 65-year-old woman weighing 68 kg, that means at least 82 grams a day, and realistically closer to 100 grams.
Spreading it through the day: just as important as the total
Total figures are misleading if you don't factor in distribution. Research consistently shows that spreading protein intake evenly works better for muscle protein synthesis than packing the same total amount into one or two meals.
The optimal portion per meal for maximum muscle stimulation is around 0.24 g/kg. For someone weighing 75 kg, that's 18 grams per sitting. Three to four meals a day with 20 to 40 grams of protein each is more efficient than 100 grams in a single go.
Why a big evening meal won't rescue your protein target
There's a ceiling on how much protein your body can put to use for muscle protein synthesis in one meal. Above roughly 40 grams per meal, the additional benefit flattens out sharply. The rest gets oxidised or converted, not stored as muscle.
Many people barely eat any protein during the day and then load up everything in the evening. That's suboptimal. Two eggs at breakfast (12 grams), a protein shake mid-morning (25 grams), a lunch with pulses or meat (25 grams), and a normal hot meal (30 grams) spread across the day adds up to 92 grams, without any real effort.
A practical starting point is the Bioteïne starter pack, which combines daily structure with protein targets so you don't have to do the maths yourself.
Which protein sources count: quality isn't equal
20 grams of protein from chicken breast isn't the same as 20 grams of protein from bread. Protein quality comes down to the amino acid profile, particularly the amount of leucine and how digestible the source is.
Leucine is the amino acid that triggers muscle protein synthesis. Animal proteins contain more leucine per gram of protein than most plant sources, which is why you sometimes need a higher gram count from plant protein to achieve the same effect.
| Protein source | Protein per 100g (grams) | Leucine per 100g protein (grams) | Biological value |
|---|---|---|---|
| Whey protein | 80-90 | 10-11 | High (104) |
| Chicken breast | 31 | 8 | High (79) |
| Egg | 13 | 9 | High (100) |
| Greek yoghurt | 10 | 9 | Medium |
| Lentils (cooked) | 9 | 7 | Medium (52) |
| Tofu | 8 | 7.5 | Medium |
| Wholemeal bread | 8 | 6 | Low (40-50) |
Plant-based diets don't require a lower protein intake, but they do demand more attention to combinations. Rice and beans together give you a complete amino acid profile. Soya is the exception here: it's the only plant source with a fully complete amino acid profile and a relatively high leucine concentration.
For more background on protein-rich eating, have a look at the full Bioteïne high-protein diet guide.
Is too much protein harmful? Busting the myths
The fear of excess protein is widespread and largely unfounded in healthy people. The most common objections are kidney damage and bone loss. Both have been studied, and the reality is more nuanced than the popular narrative suggests.
Kidney damage
A high protein intake increases the glomerular filtration rate (GFR) of the kidneys. That might sound like a problem, but in healthy kidneys it's a normal adaptation, not damage. Long-term studies in healthy individuals show no kidney damage at intakes up to 2.5 g/kg per day.
Caution is genuinely warranted for existing kidney conditions. If your kidney function is impaired, speak to a doctor or dietitian first. For everyone else, the fear simply isn't backed by the science.
Bone health
There used to be a theory that protein leaches calcium from bones. That's turned out not to hold up. More recent research shows the opposite: a higher protein intake is associated with better bone density, not worse. Protein provides the building blocks for bone matrix.
The practical upper limit for healthy adults is 3.0 g/kg per day, which has been studied without adverse effects. Going above 2.5 g/kg isn't necessary for the goals most people are actually working towards, though.
In practice: hitting your protein target every day
The problem is rarely knowledge, it's execution. Protein targets get derailed by busy mornings, poor snack choices, and an evening meal that doesn't make up the shortfall.
Here's a workable daily pattern for someone with a target of 120 grams a day:
- Breakfast (7:00am): 2 eggs plus Greek yoghurt with nuts. Around 30 grams of protein.
- Mid-morning (10:30am): A protein shake or bar. 20-25 grams of protein.
- Lunch (1:00pm): Salad with chicken breast or a meal replacement. 25-30 grams of protein.
- Afternoon (4:00pm): Quark or a protein-based snack. 15 grams of protein.
- Evening meal (7:00pm): 150 grams of salmon or meat with vegetables. 30-35 grams of protein.
Total: 120 to 135 grams. No complicated sums, no cookbook required.
Short on time? The Bioteïne protein shakes and protein bars are designed specifically for moments when a proper meal isn't practical. No compromise on protein, just a practical fix.
For anyone who prefers a fully guided protocol, the Bioteïne 4-phase system provides day-by-day structure with protein intake tailored to each phase.
Frequently asked questions
How many grams of protein a day is enough if you don't exercise?
For a sedentary adult weighing 70 kg, the minimum recommendation is around 58 grams a day (0.83 g/kg). But for fullness, muscle maintenance and metabolism, 1.0 to 1.2 g/kg is a more realistic target, which comes to 70 to 84 grams for the same person. See also the guidelines from the Dutch Nutrition Centre.
Is it true your body can only absorb 30 grams of protein at a time?
No. Your body absorbs almost all the protein you eat. But there is a functional ceiling for muscle protein synthesis: above roughly 40 grams per meal, the extra anabolic effect drops off sharply. The remainder is used for energy or other processes, not stored as extra muscle.
How much protein do you need if you want to lose weight?
During calorie restriction, the recommendation is 1.2 to 1.6 grams per kilogram of body weight per day. This protects muscle mass, boosts fullness and supports fat loss. For someone weighing 75 kg, that means 90 to 120 grams of protein a day. Higher intakes, up to 2.0 g/kg, are safe and effective on a heavily calorie-restricted diet.
Is plant-based protein just as effective as animal protein?
Plant protein works, but the leucine concentration is lower and digestibility varies. Vegetarians and vegans do well to set their total protein target 10 to 20% higher to compensate. Soya is the exception: it has a virtually complete amino acid profile and is comparable to animal sources.
How much protein do you need after 60?
Because of anabolic resistance, requirements rise with age. The BDA and several European guidelines recommend 1.2 to 1.5 g/kg per day for people aged 60 and over. That's not excessive, it's compensation for reduced efficiency. Per meal, 35 to 40 grams of protein works better than the 20 grams that's sufficient for younger adults. Read more on the British Dietetic Association page.
Can too much protein damage your kidneys?
In healthy kidneys, this hasn't been shown at intakes up to around 2.5 g/kg per day in long-term studies. The resulting increase in filtration rate is a normal physiological adaptation. Different advice applies if you have an existing kidney condition or reduced kidney function: always consult a doctor or dietitian before increasing your protein intake.
What's the difference between total protein and bioavailable protein?
Total protein on a label tells you nothing about how much your body actually makes use of. Bioavailability depends on digestibility and amino acid profile. Egg and whey have biological values of 100 and 104 respectively. Plant sources such as lentils sit lower, around 52. For a plant-based diet, this feeds directly into your practical protein needs.
When do you notice the difference from higher protein intake?
Fullness improves quickly, sometimes within a few days. Muscle preservation during weight loss becomes visible after 4 to 6 weeks if you're also weighing and measuring yourself. A higher resting metabolism from preserved muscle mass is a longer-term outcome. The first noticeable change is usually less hunger and steadier energy throughout the day.