Guides › How much protein do you need per day?
How much protein do you need per day?
RDA vs optimal
The RDA is 0.8 g of protein per kg of body weight — enough to avoid deficiency, not to thrive. Active people, anyone in a calorie deficit, and people building muscle do better on 1.6–2.2 g per kg. Get your exact number from the protein calculator.
A worked example
A 75 kg active person aiming to lose fat targets about 75 × 1.6 ≈ 120 g of protein a day — roughly 30 g across four meals.
Best protein sources
Lean meat, fish, eggs, dairy, tofu, tempeh and legumes do the heavy lifting. See the highest-protein foods ranked, or look up any food in the database.
Timing matters less than total
Hitting your daily total is what counts most, but spreading protein across meals (rather than one big hit) helps with fullness and muscle repair.
Log it in one tap
Make it effortless — Snap a photo and Nourish's AI logs the calories and macros for you.
FAQ
Can you eat too much protein?
For healthy people, intakes up to ~2.2 g/kg are well-tolerated. Very high intakes just displace other foods; they aren't dangerous for normal kidneys.
Do I need protein powder?
No — it's just convenient. Whole foods work fine; powder helps if you struggle to hit your target from meals alone.
Does protein help with weight loss?
Yes, indirectly: it's the most filling macronutrient and protects muscle in a deficit, so you lose more fat and feel less hungry.