How much protein do you really need in a day? The answer might surprise you

Protein is all the hype these days. Walk down any supermarket aisle and you'll see bold claims screaming from packaging. Scroll through social media and you'll find influencers touting their protein-packed recipes and products. But beneath all the hype lies a simple question: how much protein do you actually need?

It's far less complicated than many fitness influencers would have you believe. Here's what the science actually shows.

Why your body actually needs protein

Unlike carbohydrates and fats, which your body can store for later, protein doesn't come with a storage system. You need to replenish it constantly. Your body uses protein to build and repair tissues, produce enzymes and hormones, support immune health, and maintain virtually every vital function. In extreme situations like prolonged fasting, your body will actually break down its own muscle tissue for amino acids. That's how essential protein truly is.

The baseline: what the science Says

The National Institutes of Health recommends 0.36 grams per pound of bodyweight daily. For an average 180-pound man, that's roughly 65 grams. Sounds reasonable, right?

Here's the catch: that recommendation came from a study conducted decades ago on just 25-year-old healthy men, designed to measure the minimum amount needed to maintain muscle mass. As leading nutrition researchers point out, this baseline is legitimate – but it's exactly that: a bare minimum, not an optimal target. More recent reanalysis of nitrogen balance data using improved statistical methods suggests the requirement should be higher, around 0.91 to 0.99 g/kg per day. It's like knowing the absolute lowest amount of money you need to survive, not the amount you need to thrive.

What you actually need to thrive

For most people, protein intake should range between 0.6 to 1 gram per pound of your bodyweight. Generally, if you're eating 1 gram per pound of your body weight, you're capturing 95 percent of protein's benefits.

The exact amount depends on several factors:

Your age: As you approach 60, aim for the higher end of the range to combat sarcopenia – age-related muscle loss that can significantly impact quality of life.

Your activity level: The more intensely you train, the more protein your body needs to repair and rebuild muscle tissue. Sedentary individuals need less; athletes need more.

Your goals: Building muscle? Losing weight? Maintaining? These all influence your optimal protein intake. For muscle hypertrophy, most research suggests 1.6–2.2 grams of protein per kilogram of body weight per day.

Your protein source: If you're plant-based, you may need to increase your goal by 30 to 40 percent, since plant-based proteins are less bioavailable – meaning your body absorbs and utilises less of them.

Try this Cosy, creamy one pot Tuscan chicken pasta, packed full of protein and perfect for autumn evenings.

Can you overdo it?

Probably not, is the short answer. Research shows no evidence that high-protein diets harm healthy kidneys, cause cancer, or lead to bone loss. In fact, natural protein-containing foods boast the highest nutrient density available. Meet your protein goals with whole food sources and you'll hit approximately 65 percent of your vitamin and mineral needs using just 40 percent of your daily calories.

That said, there's probably little advantage to exceeding 2 grams per pound of bodyweight. Beyond that point, you're unlikely to notice meaningful additional benefits.

Timing matters less than you think

Here's where the health and fitness industry tends to mislead people: there is no magical "anabolic window." That idea, the belief that you must consume protein within 45 minutes of exercise or lose all gains, has been thoroughly debunked. Research published in the Journal of Orthopaedic & Sports Physical Therapy shows that your muscles remain sensitive to protein's muscle-building effects for at least 24 hours after exercise. Some research suggests the window may extend 4 to 6 hours, but what matters far more is your total daily protein intake.

Studies examining dozens of trials found that total daily protein consumption, not the timing of protein intake, was the primary factor determining muscle growth and strength gains. Focus on hitting your daily protein target. When you consume it matters far less than the total amount you eat throughout the day.

The bottom line

Aiming to build strength, maintain muscle, or simply support optimal health? Consuming 1 gram of protein per pound of your target bodyweight will deliver virtually all the benefits you need. But if you're specifically targeting muscle hypertrophy, research suggests aiming for the higher end: 1.6 to 2.2 grams per kilogram of body weight daily to maximise muscle growth.

With MacroMate, tracking your daily protein intake against your personalised targets becomes effortless, helping you stay focused on what actually matters: consistent, sustainable nutrition tailored to your unique goals.

Get your health journey started for free today.