Protein advice swings between indifference and obsession. The practical version sits in the middle and fits in a few paragraphs.

How much

For someone training regularly and wanting to build or keep muscle, the commonly cited target is roughly 1.4 to 2.0 grams per kilogram of bodyweight per day. At 70 kg that is about 100 to 140 grams. The low end of that range is enough for most people most of the time; the high end matters more when calories are restricted, because protein is what protects muscle while you lose weight.

If you are not training and not dieting, you need less, and you are probably already getting it.

What that looks like on a plate

  • A palm-sized portion of chicken, fish or lean meat: roughly 25–35 g.
  • Three eggs: about 18 g.
  • A 200 g pot of Greek yoghurt: 18–20 g.
  • A cup of cooked lentils: around 18 g.
  • 200 g of firm tofu: roughly 25 g.
  • A scoop of whey or soy powder: 20–25 g.

Three meals with a solid protein anchor plus one snack gets most people to target without any arithmetic after the first week.

Timing, honestly

The “anabolic window” turned out to be a barn door. Total daily intake is the thing that matters; spreading it over three or four meals is marginally better than stacking it all at dinner, mostly because it is easier to eat that way. Having some protein within a couple of hours either side of training is sensible and uncomplicated. Sprinting home from the gym to drink a shake is not necessary.

Plant-based without fuss

Plant proteins work. They are generally lower in leucine and less complete individually, which matters less than it sounds provided your total is adequate and varied: legumes, soy, grains, nuts and seeds across the day cover it. Aiming at the upper half of the range makes the difference negligible.

Powder is food, not medicine

Protein powder is a convenient, usually cheap way to hit a number. It is not superior to chicken, yoghurt or lentils, and it is not required. If whole food gets you to your target, skip it.

Where to stop

Going well beyond the range above has not been shown to help healthy people with normal kidney function, and it crowds out carbohydrate and fat that fuel training. Hit the number, eat enough overall, and spend your remaining attention on sleep and consistency — both of which outrank the last ten grams.

This is general information for healthy adults, not individual advice. If you have a kidney condition, are pregnant, or are managing a medical issue, talk to a clinician or dietitian about your own targets.

General fitness information for healthy adults — not medical advice. See our medical disclaimer.