Protein is one of the most important components of our diet. Not everyone knows that it builds muscles, supports immunity, and fuels the body's regeneration. The daily requirement for this nutrient is not the same for everyone – it depends on body weight, age, and physical activity. Below you will find specific numbers and a simple way to calculate your norm.
How much protein does an average adult need per day?
The answer is simple. A healthy, physically inactive adult should consume a minimum of 0.9 g of protein per kilogram of body weight. This value is recommended, among others, by the National Centre for Nutritional Education as an absolute minimum for maintaining proper bodily functions. For a body weight of 70 kg, this means at least 63 g of protein per day. For 80 kg – 72 g. These numbers seem small, but in practice, many people do not meet this recommended minimum.
However, it is worth noting that 0.9 g/kg is the lower limit, not the optimal dose. With moderate physical activity, the intake should be higher. The more movement, the higher the demand. The body uses protein not only to build muscles but also to produce enzymes, hormones, and antibodies, hence the need for regular replenishment of its resources every day.
What causes the difference between minimum and optimum?
The value of 0.9 g/kg is the threshold at which the body maintains basic vital functions and does not lose muscle mass in the short term. In the long run, however, this is not enough, as a minimal protein intake does not effectively support regeneration, immunity, or maintaining body shape. Over time, the body begins to conserve muscle, which is particularly evident in older people.
The optimum therefore depends on the entire context: the goal (weight loss, muscle gain, maintaining health), age, and health status. This is clearly visible in the example of pregnant women, who need as much as 1.2 g/kg of body weight per day, and breastfeeding women – 1.45 g/kg. These values are significantly higher than the basic norm, which shows how much the demand changes depending on the life situation.
How to calculate your daily protein requirement?
Calculating this value is really simple. You just need to know your current body weight and determine your level of physical activity. Then, multiply your body weight by the appropriate coefficient:
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for a person sitting at a desk, it's 0.9 g/kg;
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for a person exercising recreationally several times a week – 1.2-1.4 g/kg;
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for an athlete training intensively almost daily – even 1.4-2.0 g/kg.
Example: a woman weighing 65 kg, exercising moderately, should consume 78 to 91 g of protein daily. A man weighing 85 kg, regularly strength training – 119 to 170 g daily. It is clear that the values differ depending on body weight and activity, but each of them can be calculated independently. A slightly different issue is the protein requirement for people who are overweight or obese. One approach is to base calculations on ideal body weight, i.e., the weight a person should have at a healthy BMI, rather than actual weight. This is due to a simple fact: fat tissue is metabolically less active than muscle tissue and does not require as much protein as muscles.
Read also: High-protein diet and weight loss – what you need to know?
What happens when there is too little protein?
The effects of protein deficiency accumulate gradually, so they are easy to overlook. For a short time, the body copes with low intake without clear signals. However, when deficiencies persist, it begins to tap into its own resources: it breaks down tissues to obtain amino acids necessary to sustain life. Muscle mass is the first to go, hence weakness, chronic fatigue, and poorer regeneration after exercise. Since protein is also an important building block of the immune system, its deficiency directly translates into a decrease in antibody production and greater susceptibility to infections.
The longer the deficiency lasts, the deeper its consequences. Earlier symptoms are joined by, among others:
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slowed metabolism;
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hair loss;
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brittle nails;
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difficulty healing wounds;
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hormonal disorders.
In older people, long-term low protein intake leads to sarcopenia, which is a pathological loss of muscle mass that significantly impairs physical function and quality of life.
Other symptoms of protein deficiency that are easy to overlook
Many people do not associate their daily ailments with a lack of protein in their diet, as the symptoms can be non-obvious. Constant cravings for sweets are one of the first signals. Meals poor in protein often satisfy hunger for a shorter time and can promote more frequent cravings. Chronic fatigue despite adequate sleep, difficulty concentrating, drowsiness after meals, or swelling in the limbs – all of these can result from insufficient protein intake.
Some groups are particularly vulnerable to such deficiencies. These include people on elimination diets (improperly planned vegan diets), seniors who eat little and monotonously, and people on low-calorie weight loss diets without macronutrient control. In each of these cases, increasing the amount of protein in the diet can often lead to a significant improvement in well-being.
What are the best natural sources of protein?
When answering the question of how much protein to consume daily, it is important to remember that not only the quantity but also the quality of the source matters. The best animal sources of protein are eggs, milk and dairy products, meat (without connective tissue, e.g., cartilage), and fish. These products contain complete protein, meaning they provide all essential amino acids, which the body cannot produce on its own. This is why they are the basis of a diet aimed at meeting daily protein requirements.
Among valuable plant-based protein sources, legumes stand out: lentils, chickpeas, beans, peas, soybeans, and broad beans. Plant protein usually has an incomplete amino acid profile, so it is worth combining different sources, e.g., legumes with groats or rice. For people who lack time for regular cooking of complete meals, eatyx protein meals are a good supplement to the diet – a ready-made solution that allows you to maintain adequate protein intake without sacrificing quality.
See also: Protein-rich foods – which foods contain the most protein?
How to effortlessly meet your daily protein requirement?
Knowing how much protein your body needs daily is only half the battle. The second half is consistently translating this knowledge into daily habits. Fortunately, this does not require a revolution in the kitchen. It is enough to stick to one rule: every meal should contain a source of protein, e.g., eggs, meat, fish, legumes, dairy products. A ready-made protein meal can be an alternative. Breakfast is especially important, as a meal without protein results in hunger pangs before noon and can promote snacking. It is worth starting the day with products that provide at least 20 g of protein.
A good way to develop these habits is to keep a food diary for the first 2-3 weeks. It's not about counting calories for life, but about developing intuition and identifying moments during the day when protein is lacking. Most people discover that gaps appear in the morning and during mid-morning snack or early lunch, when there is no time to cook. This is when simple high-protein eatyx meals prove to be a practical addition to the diet. You can try, for example:
It is also possible to order a set of all high-protein liquid meals. This way, you will have them at hand when needed. One bottle can satisfy hunger for several hours.
FAQ – frequently asked questions
Can you overdose on protein?
A healthy adult with properly functioning kidneys does not need to worry about consuming protein in recommended doses. However, a diet based solely on protein, without adequate carbohydrates and fats, can be a problem. This leads to what is known as rabbit starvation, which is an energy deficiency despite eating. Excess protein exceeding the body's needs is converted into energy or stored as fat tissue, but it does not automatically turn into muscle.
Is protein powder (supplements) as valuable as protein from food?
Protein supplements are a concentrated source of protein but do not replace a complete diet. Protein from natural products or complete high-protein meals also provides vitamins, minerals, and fiber, which are lacking or present in small amounts in supplements. Supplements are useful as a supplement, especially when it is difficult to meet daily requirements solely from food, but they should not be the basis of the diet.
What is the best time of day to consume protein?
There is no single ideal time. More important than the time of consumption is the even distribution of protein over 3-5 meals throughout the day. An exception is the post-workout meal – after training, it is worth ensuring a portion of protein within a few hours of exertion. Skipping protein at breakfast and accumulating it only at dinner is a common mistake that limits muscle protein synthesis.
Do children and teenagers need more protein than adults?
Yes. Per kilogram of body weight, the protein requirement for children and adolescents is higher than for adults. During periods of intense growth, the body needs more amino acids to build new tissues, bones, and organs.
