How much protein do I need a day?

Protein helps build and repair muscle and keeps you feeling full. How much you need depends on your body weight and how active you are.

The basic guideline

UK guidance for adults is about 0.75g of protein per kilogram of body weight a day, and the US recommendation is 0.8g per kilogram. For a 70kg adult, that's roughly 53–56g a day.

If you train or are losing weight

Sports nutrition research often suggests more for active people — around 1.4 to 2.0g per kilogram a day — to help build and keep muscle, especially while eating in a calorie deficit.

Spread it across the day

Including some protein at each meal is easier than trying to eat it all at dinner, and helps keep hunger steady.

Easy ways to eat more protein

Add eggs, Greek yoghurt or cottage cheese to breakfast.
Include a palm-sized portion of meat, fish, tofu or beans with meals.
Snack on nuts, edamame or a glass of milk.
See our list of high-protein foods for ideas.

Track it

Loggah shows your protein next to carbs and fat for every meal, so you can see whether you're hitting your target.

If you have kidney problems or another health condition, check with your doctor before increasing your protein.

This guide is general information, not medical advice.

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