How much protein per day, really?
Protein is the most filling macronutrient and the most useful for preserving muscle. But how much do you need per day? It depends on your weight, age, and goal. Here's the simple calculation, no complications, with the official EFSA and ANSES reference figures.
The basic calculation (g per kg)
Think in grams per kilo of body weight: 0.83 g/kg/day = bare minimum (sedentary), 1.2-1.6 g/kg = active person, 1.6-2.0 g/kg = regular training or muscle gain. Example: 70 kg active → ~90-110 g/day. These ranges match the official reference: the European Food Safety Authority (EFSA sets a Population Reference Intake of 0.83 g/kg/day for adults of all ages, applicable to both high-quality protein and mixed diets. France's food safety agency, ANSES, uses the same 0.83 g/kg/day reference, and its report on protein intake considers intakes up to 2.2 g/kg/day satisfactory for healthy adults. EFSA also notes protein should make up roughly 10-20% of total daily energy intake, and no upper safety limit has been established for healthy adults — a reassuring benchmark, though it doesn't remove the need for caution with kidney disease.
Needs vary by profile
The 0.83 g/kg/day reference is calibrated for a sedentary, healthy adult — it doesn't apply as-is to everyone. Reference intakes also exist for children, pregnant or breastfeeding people, older adults, and highly active people. For adults 65 and older, several reference sources (ANSES, PNNS) recommend targeting 1 to 1.2 g/kg/day — roughly 70-84 g/day for a 70 kg person — to help offset sarcopenia, the progressive muscle loss that comes with age. When protein-energy malnutrition is diagnosed in an older adult, France's health authority (Haute Autorité de Santé) recommends raising intake to 1.2-1.5 g/kg/day, alongside 30-40 kcal/kg/day — a medically supervised target, not something to self-adjust. For pregnancy or breastfeeding specifics, talk to a health professional rather than generalizing a single number.
Why eat enough
Protein curbs hunger (at equal calories you feel fuller), preserves muscle during weight loss, and takes more energy to digest. It's the macro not to neglect when tracking calories — and it's the first thing to check if you notice you're losing strength along with weight.
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Aim for 20-30 g per meal rather than one big serving: better absorption and satiety across the day. A protein-rich breakfast helps a lot to last until lunch. If you follow 16/8 intermittent fasting, this spread matters even more: with a shorter eating window, you need to fit the same protein target into fewer meals.
The best sources
Animal: eggs, chicken, fish, Greek yogurt, skyr, cottage cheese. Plant: lentils, chickpeas, tofu, tempeh, edamame, seitan. Mix both: animal protein is generally richer in essential amino acids and slightly more digestible, but combining grains and legumes (rice + lentils, couscous + chickpeas) gives a complete amino acid profile on a fully plant-based plate too.
Protein content of everyday foods
For a sense of scale, here's the protein content of a few common foods per 100 g (source: USDA FoodData Central, one of the databases Radish uses to calculate your intake):
| Food (100 g) | Protein |
|---|---|
| Chicken breast, cooked | ~28 g |
| Salmon, cooked | ~25 g |
| Whole egg | ~13 g |
| Greek yogurt / skyr, plain | ~10 g |
| Lentils, cooked | ~9 g |
| Chickpeas, cooked | ~9 g |
| Firm tofu | ~8-14 g* |
*Tofu varies by firmness and coagulation method (nigari, calcium sulfate) — check the label of the product you buy.
Common mistakes to avoid
Loading all your protein into one big meal (often dinner) while skimping at breakfast and lunch: muscle protein synthesis responds better to a spread-out intake. Cutting protein during weight loss because "I'm already eating less of everything": that's exactly when it matters most, to protect muscle while you lose fat. Relying only on protein powder without varying your diet: it doesn't replace the range of micronutrients whole foods provide (iron, zinc, vitamins and minerals). And not recalculating your target after a change in weight, age, or activity level — a protein goal, like a calorie goal, needs the occasional update.
FAQ
Is too much protein dangerous?
For a healthy person, intakes up to ~2 g/kg are considered safe, and EFSA and ANSES have not been able to set a formal upper safety limit. With kidney disease, seek medical advice.
Do I need protein powder?
No, it's just a convenient supplement. Most people hit their target through food.
How much protein do I need after 65?
Several reference sources recommend 1 to 1.2 g/kg/day to help limit sarcopenia, versus 0.83 g/kg/day for a younger sedentary adult. If malnutrition is diagnosed, that figure should be set under medical supervision, not adjusted on your own.
Is plant protein enough on its own?
Yes, as long as you vary your sources. Animal protein is slightly more digestible, but combining grains and legumes across the day (not necessarily in the same meal) gives a complete amino acid profile on a fully plant-based diet.
How do I track protein easily?
Radish shows your protein in real time with a custom goal and progress bar, free and offline.
Remember: 1.2 to 2.0 g/kg depending on activity, spread across the day, varied sources. To avoid doing math, Radish tracks your protein automatically. nutri-track.fr
General information, not medical advice.
🔎 Methodology & sources. Every nutrition figure in this article is cross-checked against official sources (ANSES, EFSA, WHO, CIQUAL/USDA, French Public Health agency), and health topics are reviewed before publication against our internal reference framework. See our full methodology →
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