How Much Protein Do You Need Each Day?

A useful daily protein reference

A 2018 meta-analysis by Morton and colleagues included 49 studies and 1,863 participants. In healthy adults doing resistance training, its model found no further average gain in fat-free mass above roughly 1.6 g/kg/day. That estimate is not a hard ceiling or a universal prescription.

For a 70 kg adult, 1.6 × 70 gives about 112 g of total protein a day. Use that as a discussion point, then consider current intake, age, food preferences and the training goal. A muscle-building study does not establish the ideal target during weight loss or for a medical condition.

If you have kidney disease, a prescribed diet or another clinical nutrition need, agree your target with an appropriate registered professional.

Set the target in context

Muscle-building, fat-loss and general training phases may use different food structures. The target also changes with body size and the amount of protein already present in the diet.

Julian uses nutrition coaching within his education and refers out when the question needs another registered professional.

Build meals before chasing precision

Identify the main meals and add a recognisable protein source to each. This is often easier than trying to correct a low intake with one very large evening meal.

• Choose foods the client already enjoys
• Use portions that fit appetite and total intake
• Keep one or two convenient options available
• Review digestion, preference and adherence

Use supplements as convenience

A protein powder can be useful when food preparation is difficult, but it is not required. Whole foods can provide protein alongside other nutrients and may be more satisfying.

Supplements should support the plan rather than replace a varied food pattern.

Review the result

Check whether the target is being reached, training is progressing and the overall plan remains practical. If adherence is poor, simplify the structure before adding more precision.