# How much protein do I need a day? The number depends on your body weight. Here’s how to work out yours, how to spread it across the day, and why it matters for your muscles. Source: https://nourishandstrong.com/how-much-protein-do-i-need Published: 2026-11-03 Updated: 2026-11-05 By: the Nourish & Strong team General information, not medical advice. **The short answer:** how much protein you need depends on your body weight. The standard guideline for adults is 0.8g per kilogram a day, and an expert group recommends 1.0–1.2g for older adults. At 70kg (154lb), that’s about 56g a day on the standard guideline, or 70–85g on the higher one. Studies suggest about 25–30g at a meal works best for building muscle in older adults, especially alongside strength training. ## How much protein do you need? The standard guideline for adults is 0.8g of protein per kilogram of body weight a day. An international expert group (PROT-AGE) recommends more for older adults: 1.0–1.2g per kilogram, and more for people who are very active or recovering from illness. Here’s the same sum for common body weights: | Body weight | Standard | Older adults | | --- | --- | --- | | 50kg / 110lb | 40g | 50–60g | | 60kg / 132lb | 48g | 60–72g | | 70kg / 154lb | 56g | 70–84g | | 80kg / 176lb | 64g | 80–96g | | 90kg / 198lb | 72g | 90–108g | | 100kg / 220lb | 80g | 100–120g | To work it out by hand, multiply your weight in kilograms by the figure that fits you. If you know your weight in pounds, divide it by 2.2 first. > For a woman who weighs 70kg (154lb), that means about 70–85g of protein a day. How you spread it matters too. Studies suggest that 25–30g of protein in one meal is the amount that best switches on muscle building in older adults. Many of us eat most of our protein at dinner and very little at breakfast, so breakfast is usually the easiest place to add more. These [high protein breakfast ideas](https://nourishandstrong.com/high-protein-breakfast-ideas) list the grams for each one. ## What does 25–30g of protein look like? | Food | Portion | Protein | | --- | --- | --- | | Chicken breast, cooked | 120g / 4oz | ~36g | | Salmon fillet, cooked | 140g / 5oz | ~30g | | Tuna, canned, drained | 1 small can (120g) | ~28g | | Greek yogurt, plain | 200g / ¾ cup | ~20g | | Firm tofu | 150g / 5oz | ~20g | | Lentils, cooked | 1 cup (200g) | ~18g | | Cottage cheese | ½ cup (115g) | ~13g | | Eggs | 2 large | ~12g | A bowl of Greek yogurt with seeds, two eggs on toast with a glass of milk, or a chicken and lentil salad all land in the 25–30g range. ## What happens to your muscles over time? From around your 30s, adults slowly lose muscle, and the pace picks up after 60. Researchers estimate a loss of roughly 3–8% of muscle mass per decade after 30. Less muscle means less strength, a slower metabolism and a higher risk of falls later in life. For women, the drop in estrogen around menopause adds to this. Many women notice they lose strength and gain weight around the middle even though they eat the same as before. Your muscles also respond less to the protein you eat as you get older. Scientists call this anabolic resistance: the same meal builds less muscle at 60 than it did at 25. The answer is not to eat huge amounts, but to eat enough at each meal, and to give your muscles a reason to use it. ## Why pair protein with strength training? Protein gives your muscles the building blocks; strength training gives them the signal to use them. Two or three short sessions a week, with weights, resistance bands or your own body weight, make the biggest difference. You can start at any age, and our guide to [keeping muscle as you age](https://nourishandstrong.com/how-to-keep-muscle-as-you-age) shows how. If a sore back or hip is holding you back, start by reading [what hip pain can mean](https://nourishandstrong.com/hip-pain-what-it-means), or see [The Back Pain Reset](https://nourishandstrong.com/back-pain-reset). ## What does a high-protein day look like? - **Breakfast:** Greek yogurt bowl with berries and toasted seeds (32g). - **Lunch:** chicken, lentil and roasted pepper salad (35g). - **Snack:** cottage cheese with pear and walnuts (20g). - **Dinner:** [sheet-pan salmon with greens and white beans](https://nourishandstrong.com/sheet-pan-salmon) (42g). ## Who should check with a doctor first? If you have kidney disease, take medication that affects your kidneys, or have been told to limit protein, talk to your doctor or a registered dietitian before eating more. Also worth reading: [the cheapest protein foods, ranked by cost](https://nourishandstrong.com/cheapest-protein-foods), [what to eat during menopause](https://nourishandstrong.com/what-to-eat-during-menopause) and [whether creatine is safe](https://nourishandstrong.com/is-creatine-safe). ## Quick questions ### How much protein do I need a day? The standard guideline is 0.8g per kilogram of body weight a day. The PROT-AGE expert group recommends 1.0–1.2g per kilogram for older adults, which is about 70–85g a day at 70kg (154lb). ### How much protein should I eat at each meal? Studies suggest 25–30g in one meal best switches on muscle building in older adults. Breakfast is usually the easiest place to add more. ### What does 30g of protein look like? A cooked salmon fillet of about 140g (5oz) has around 30g. A small can of drained tuna has around 28g, and 200g of plain Greek yogurt has around 20g. ### Who should be careful about eating more protein? Anyone with kidney disease, on medication that affects the kidneys, or told to limit protein should talk to a doctor or registered dietitian first. **Sources** Bauer J, et al. [Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group](https://pubmed.ncbi.nlm.nih.gov/23867520/). J Am Med Dir Assoc. 2013. Paddon-Jones D, Rasmussen BB. [Dietary protein recommendations and the prevention of sarcopenia](https://pubmed.ncbi.nlm.nih.gov/19057193/). Curr Opin Clin Nutr Metab Care. 2009. Volpi E, Nazemi R, Fujita S. [Muscle tissue changes with aging](https://pubmed.ncbi.nlm.nih.gov/15192443/). Curr Opin Clin Nutr Metab Care. 2004.