How Much Protein Do You Really Need?
Key takeaways
- The 0.8 g/kg figure is a deficiency floor, not an optimal target.
- Many people do better on 1.2 to 2.0 g/kg depending on activity, age and goals.
- Protein needs rise with age due to anabolic resistance.
- Spread it across meals; a palm-sized portion per meal is a good anchor.
- Higher intakes are safe for healthy kidneys; kidney disease is the exception.
Protein went from bodybuilder niche to mainstream obsession. Between the minimalists and the shake-chuggers sits a practical, evidence-based answer.
Minimum versus optimal
Most of the confusion about protein comes from mixing up two different questions. The official minimum, around 0.8 grams per kilo of body weight, was designed to prevent deficiency in the average sedentary person. It answers how little can I get away with, not how much helps me thrive, and treating it as a target is where people go wrong.
Research on muscle retention, appetite control and healthy ageing generally supports higher intakes, commonly in the range of 1.2 to 2.0 grams per kilo depending on your activity, goals and age. Active people, older adults and anyone in a weight-loss phase sit near the top of that range, because that is where protein does the most good for muscle and fullness.
Why age raises the bar
It seems backwards, but you need more protein as you get older, not less. Older bodies process protein less efficiently, a phenomenon called anabolic resistance, meaning it takes a larger amount to trigger the same muscle-building response. This happens at exactly the stage of life when holding on to muscle becomes critical for strength, balance and independence.
The practical consequence is twofold: aim for the higher end of the range after 50, and spread protein fairly evenly across your meals rather than loading it all into dinner, since the body can only use so much at once for muscle.
Making it practical
You do not need to weigh food or track grams to get this right. A reliable everyday anchor is a palm-sized portion or more of protein at each meal: eggs or yoghurt at breakfast, then legumes, fish, poultry, meat, dairy or tofu through the day. Building each meal around a protein source almost automatically lands you in a good range.
Whole foods come first because they carry other nutrition along, but protein powders are a legitimate convenience for busy mornings or after training. One common worry is worth settling: for people with healthy kidneys, these higher intakes are well studied and safe. Anyone with existing kidney disease is the exception and should follow their doctor's advice.
Frequently asked questions
How much protein do I actually need?
More than the 0.8 g/kg minimum for most people. Depending on activity, age and goals, roughly 1.2 to 2.0 grams per kilo of body weight supports muscle and appetite, with active people, older adults and dieters near the top of that range.
Do older adults need more protein?
Yes. Ageing bodies use protein less efficiently, so older adults generally benefit from the higher end of the range, spread across meals, to protect muscle, strength and independence. Needing less protein with age is a myth.
Is high protein bad for your kidneys?
For people with healthy kidneys, higher protein intakes are well studied and considered safe. The concern applies to those with existing kidney disease, who should follow their doctor's guidance on protein.
This article is for general informational purposes only and is not medical advice. Always consult a qualified healthcare professional about your individual situation, and never start or stop a medication without your doctor. See our Medical Disclaimer.