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Protein is one of the three macronutrients — alongside carbohydrates and fats — and plays a central role in the body. It's used to build and repair tissues, produce enzymes and hormones, and support immune function. For people interested in managing their weight or improving their body composition, protein is often the most important macronutrient to focus on.
General guidelines vary by source and individual goals, but commonly cited reference points include:
| Goal | Suggested range (per kg body weight) |
|---|---|
| General health (sedentary) | 0.8–1.2g / kg |
| Active individual | 1.2–1.6g / kg |
| Weight loss (preserve muscle) | 1.6–2.2g / kg |
| Building muscle | 1.6–2.2g / kg |
| Older adults (60+) | 1.2–1.6g / kg (may be higher) |
These are population-level estimates. Individual needs depend on body composition, activity type, health status and many other factors. Consulting a registered dietitian can help establish a personalised target.
There appears to be a ceiling beyond which additional protein provides diminishing returns for muscle building. Most evidence suggests that intakes above approximately 2.2–3g per kg of body weight per day do not provide additional muscle-building benefit for most people. Very high protein intakes are generally considered safe for healthy individuals, but the evidence base for intakes far above 2.2g/kg is limited.
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Sedentary adults typically need 0.8–1.2g per kg of body weight. Active individuals benefit from 1.2–1.6g/kg, while those losing weight or building muscle often aim for 1.6–2.2g/kg. A 70kg person targeting muscle preservation might aim for 112–154g of protein per day.
Animal sources like chicken, turkey, eggs, fish, Greek yogurt and cottage cheese provide complete proteins. Plant sources like lentils, chickpeas, tofu, tempeh, edamame, quinoa and seitan are also valuable, especially when combined across a varied diet.
Yes. Combining a variety of plant proteins — beans, lentils, tofu, tempeh, seitan, quinoa, edamame — across the day provides all essential amino acids. Plant-based eaters may need slightly higher total intake to compensate for lower digestibility.
For most healthy people, very high protein intakes are considered safe but offer diminishing returns above roughly 2.2–3g per kg of body weight per day. If you have kidney disease or other medical conditions, consult a healthcare provider.
Spreading protein across 3–4 meals usually works better than loading it all at dinner. This supports muscle protein synthesis and helps you feel fuller throughout the day.
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