How Protein Works - Part 6: How Much Protein Do I Need?

How Protein Works – Part 6: How Much Protein Do I Need?

In this sixth and final installment of our “How Protein Works” series, we delve into the important question of how much protein an individual should consume daily. As we explore this topic, we’ll look at factors such as age, gender, body weight, and physical activity level to help you determine the ideal amount of daily intake for your needs. So, let’s get started and uncover the truth behind protein intake and how it can support a healthy lifestyle.

In the final installation of our ‘How Protein Works’ series, I discuss how much protein you need to build muscle. I often get the question ‘how much protein do I need’ and I discuss why the question itself is incorrect, how much protein you SHOULD be eating for your goals, and what factors affect how much protein you should be consuming. You don’t want to miss this video, it is my most informative video on protein yet.

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How Protein Works – Part 6: How Much Protein Do I Need?


Protein is one of the most important nutrients required by the human body to work efficiently. It plays a crucial role in muscle repair, immune function, and overall well-being. Adequate protein intake can help you lose weight, build muscle, and improve your overall health. However, many people are confused about the daily intake of protein and how much they need. In this article, we’ll discuss how much protein your body needs to function optimally.

Understanding Protein Intake

The amount of protein your body needs varies by your age, sex, weight, and activity level. The recommended daily intake of protein for adults is approximately 0.8 grams per kilogram of body weight. For example, if you weigh 68 kg, your daily protein requirement would be 54 grams.

However, if you’re an athlete, pregnant, or breastfeeding, your protein requirements may be higher. Athletes require more protein to repair and build muscles, pregnant and breastfeeding women need more protein for the development of the fetus and the growth of the baby.

How to Calculate Your Protein Needs

To calculate your protein needs accurately, you need to determine your daily calorie intake. Once you know how many calories you need, you can work out how much protein you should be consuming each day.

Here’s a simple formula to determine your daily protein intake:

  1. Calculate your daily calorie needs. You can do this using an online calculator or by using the Harris-Benedict equation based on your sex, age, weight, and activity level.

  2. Multiply your daily calorie needs by 0.15-0.25. This will give you the number of protein calories you should be consuming each day.

  3. Divide the number of protein calories by 4. This will give you the number of grams of protein you should be consuming each day.

For example, if you’re a 30-year-old woman who weighs 68 kg and has a sedentary lifestyle, your daily calorie needs would be around 1,700. Using the formula above, you should consume approximately 42-71 grams of protein each day.

Factors That Influence Protein Requirements

Several factors can affect your protein requirements. These include age, sex, body composition, and physical activity level. Your protein needs increase as you age because muscle mass decreases. Women’s protein requirements are also lower than men because they have less muscle mass.

If you’re trying to build muscle, you’ll need to consume more protein than someone who is sedentary. A 2018 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that, on average, athletes require 1.2-2.2 grams of protein per kilogram of body weight per day.

Plant-Based Protein Sources

If you’re a vegetarian or vegan, you can still meet your protein requirements by consuming plant-based protein sources such as:

  • Legumes (e.g., lentils, chickpeas, black beans)
  • Nuts and seeds (e.g., almonds, chia seeds, sunflower seeds)
  • Soy products (e.g., tofu, tempeh)
  • Quinoa
  • Seitan


In conclusion, protein is essential for optimal body function. Your daily protein intake should be based on your age, sex, weight, and physical activity level. By calculating your daily calorie intake, you can determine how much protein you should be consuming each day. Vegetarians and vegans can also meet their protein requirements by consuming plant-based protein sources.


  1. What happens if you consume too much protein? Consuming too much protein can lead to kidney damage and other health issues.

  2. How do I know if I’m consuming enough protein? You can track your protein intake using a food journal or a nutrition app.

  3. Is it possible to consume too much protein? Yes, consuming excessive amounts of protein can be harmful to your health.

  4. Can protein supplements replace whole food protein sources? While protein supplements can be beneficial, whole food protein sources are typically more nutritious.

  5. Should I consume protein before or after a workout? Consuming protein after a workout can help repair and build muscle.