Protein plays a pivotal role in muscle repair, immune function, and hormone regulation. Yet many people overestimate or underestimate how much protein they need each day. Spoiler alert: the answer isn’t the same for everyone.
In this guide, we’ll break down the recommended protein requirement per day based on weight, activity level, age, and health goals. You’ll also learn the difference between minimum requirements and optimal intake—plus how to fine-tune your nutrition for peak performance.
How Much Protein Does a Person Need Per Day?
For most people protein needed per day is about 0.8 grams of protein per kilogram of body weight. This is the basic amount for someone who doesn’t move much.
Here’s a simple idea:
- Not active? You need 0.8g/kg
- Walk or move a bit? Try 1.0–1.5g/kg
- Exercise or play sports? Aim for 1.6–2.2g/kg
Lets understand through an example: The necessary protein intake per day of a person weighing 60 kg is about 48g . But if they go to the gym or play football, they may need 90–130g daily.
Daily Protein Requirement for Men
The required protein intake per day of men is usually a bit more than women, as they often have more muscle. Here’s a guide for the daily protein requirement for male:
- No exercise: Around 56g/day
- Moderate exercise: 70–100g/day
- Heavy training: 100–150g/day
Factors like age, job, and body size matter while determining the daily protein requirement for men. A young man who lifts weights will need more protein than an older man who mostly sits.
Protein for Muscle Gain and Growth
To build muscles, you need more protein- around 1.2 to 2.2g per kg of body weight.
For example, if you weigh 70 kg, you’ll need around 84 to 154g of protein intake for muscle gain.
Pro tips on protein intake for muscle growth:
- Eat protein after workouts
- Choose complete proteins like chicken, eggs, or dairy to meet the protein requirement per day
- Spread protein across all meals—not just dinner
This helps your body absorb it better and build muscle all day.
Best Foods for Daily Protein
Here are easy and healthy foods full of protein that helps in meeting the protein requirement per day:
- Animal sources: Eggs, chicken, fish, milk, cheese
- Plant-based sources: Lentils, beans, tofu, nuts, soy
- Snacks: Peanut butter, almonds, yoghurt. Protein powder for women and men can also be added in smoothies, milk or oats to meet the daily protein needs.
Quick protein-rich snacks:
- Boiled egg
- Yoghurt with fruit
- Protein bar
- Tofu stir-fry
- Banana with peanut butter
Fun fact: One cup of lentils that has been cooked has 18g of protein!
Signs You’re Not Eating Enough Protein
If you don’t eat enough protein, your body may show signs like:
- Muscle loss or feeling weak
- Slow healing after exercise or injury
- Hair fall or brittle nails. Some people take biotin tablets to help, but your first step should always be eating enough protein-rich foods.
- Always feeling tired or hungry
Eat Smart, Stay Strong
Protein is not just for gym people. Everyone, from students to office workers to grandparents needs it every day. It keeps your body strong, your mind sharp, and your energy up.
Try to eat a mix of protein foods daily. If needed, add a safe and good-quality protein powder and multivitamin tablets for men and women. Most importantly, listen to your body. It will tell you when it needs more.
Start today, and your body will thank you tomorrow!
Frequently Asked Questions
1. How much protein do I need per day to build muscle?
You need around 1.2 to 2.2 grams per kg of body weight daily. The more you train, the more you need.
2. What is the recommended daily protein intake for men?
Most men need 56–150 grams, depending on age, size, and how active they are.
3. Can I meet my daily protein requirement without supplements?
Yes! You can get enough from food like eggs, chicken, lentils, and dairy.
4. How much protein is too much in a day?
More than 2.5g per kg may stress your kidneys if taken too long—balance is best.
5. What are the best sources of protein for muscle growth?
Eggs, chicken, fish, dairy, soy, lentils, and protein shakes after workouts work great!