How Much Protein Do You Need Per Day?
Written by Mackayla Brennan
Content writer and Nutrition student
Mackayla Brennan is a health and nutrition content writer at Hercules Supplements. She focuses on creating evidence-based content on digestion, gut health and nutrition, helping everyday Australian's translate complex research into practical dietary advice.
Protein is one of the most important nutrients in your diet, yet many people are still unsure how much they actually need each day. From supporting muscle growth and recovery to helping manage hunger, energy, and overall health, protein plays a much bigger role than many people realise. Whether you are training hard in the gym, trying to lose body fat, looking to support healthy ageing, or simply wanting to feel fuller and more satisfied throughout the day, getting your protein intake right can make a real difference.
The amount of protein you need is not the same for everyone. Your daily requirements can vary based on factors such as your body weight, age, activity level, and personal goals. Someone focused on building muscle or improving athletic performance will usually need more protein than someone who is less active. Older adults may also benefit from a higher protein intake to help maintain muscle mass and strength as they age.
Understanding your protein needs does not have to be complicated, but it is important to know. Knowing how much protein your body needs can help you make better food choices, support recovery, maintain lean muscle, and stay on track with your health and fitness goals. In this blog, we will break down how much protein you may need each day, the best dietary sources of protein to include in your routine, some common signs that you may not be getting enough, and a common myth about protein.
Why is it important to consume protein in your diet?
Protein is a vital nutrient that every cell in your body depends on. It plays a central role in cell growth, repair, and everyday function. While it is best known for helping build and maintain muscle, protein also supports immune health, tissue repair, hormone production, and enzyme function. In certain situations, the body can also use protein as an energy source. Protein is made up of smaller units called amino acids. These amino acids combine in different ways to create the many proteins your body needs to function properly.
There are 20 amino acids in total, and they are grouped into two categories:
Essential amino acids are the nine amino acids your body cannot produce on its own, so they must come from your diet.
Non-essential amino acids are the remaining eleven amino acids that your body can produce naturally.
Because protein is involved in so many important processes, consuming enough each day is essential for supporting your health, recovery, and performance.
How much protein do you need per day?
Protein needs vary depending on your age, sex, body weight, activity levels, and goals. As a baseline guide for healthy adults, the Australian and New Zealand recommended dietary intake is 0.75g per kilogram of body weight per day for women and 0.84g per kilogram of body weight per day for men. Adults over 70 have higher recommended intakes.
- Adult women (19–70): 0.75g per kilogram of body weight per day
- Adult men (19–70): 0.84g per kilogram of body weight per day
- Women over 70: 0.94g per kilogram of body weight per day
- Men over 70: 1.07g per kilogram of body weight per day
If you train regularly or compete in sport, your protein needs are usually higher.
Sports nutrition guidance commonly recommends 1.4 to 2.0g of protein per kilogram of body weight per day for athletes, depending on training load, recovery demands, and whether they are in a calorie deficit.
Athletes who are aiming to lose body fat while maintaining muscle mass may benefit from a higher intake of around 1.6 to 2.4g of protein per kilogram of body weight per day.
Best sources of protein for your diet
To meet your daily protein needs, focus on a mix of whole foods and supplements:
Animal-based protein sources:
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Chicken
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Turkey
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Beef
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Pork
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Tuna
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Salmon
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Cod
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Prawns
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Greek Yoghurt
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Cottage cheese
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Milk
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Plant-based protein sources
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Beans
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Lentils
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Tempeh
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Tofu
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Quinoa
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Convenient supplement options
Whey, casein, or plant-based protein powders can be a convenient way to increase your daily intake. Products such as Hercules Supplements Protein of the Gods Ultimate Harvest can help support your protein goals, alongside convenient ready-to-drink protein shakes for on-the-go nutrition.
Signs you are not getting enough protein
Some common signs that you may not be getting enough protein include:
- Feeling hungry again soon after meals
- Low energy levels
- Poor recovery after exercise
- Difficulty maintaining muscle
- Feeling less satisfied between meals
For some people, low protein intake can also make weight loss more difficult, as protein plays an important role in promoting fullness, preserving lean muscle mass, and supporting recovery while dieting.
If you are regularly feeling low in energy, unsatisfied after eating, sore for long periods after training, or finding it difficult to lose weight despite consistent effort, it may be worth reviewing whether your daily protein intake is meeting your body’s needs and use a tracking app if necessary.
A Common Protein Myth
Is protein harmful to the kidneys?
This is one of the most common myths around high-protein diets. For healthy individuals, higher protein intakes are generally not considered harmful to kidney function, but people with pre-existing kidney disease should seek medical advice before significantly increasing protein intake.
Final thoughts
Protein is more than just a fitness buzzword. It is a foundational nutrient for recovery, performance, muscle maintenance, and overall health. Whether your goal is building muscle, supporting recovery, managing appetite, or improving general wellbeing, getting enough protein each day can make a meaningful difference. If you struggle to hit your daily protein target through food alone, a convenient option like Protein of the Gods Ultimate Harvest can help support your intake.
Frequently Asked Questions
How much protein do I need per day?
Your daily protein needs depend on your body weight, age, activity level, and goals. As a general guide, healthy adults typically need around 0.75 to 0.84 grams of protein per kilogram of body weight per day, while people who train regularly often benefit from around 1.2 to 2.0 grams per kilogram per day.
How do I calculate how much protein I need?
A simple way to estimate your protein needs is to multiply your body weight in kilograms by your target protein intake. For example, if you weigh 70kg and aim for 1.6g per kilogram, you would need around 112g of protein per day.
What are the common signs I am not getting enough protein?
Common signs you may not be getting enough protein include feeling hungry all the time, low energy levels, poor recovery after exercise, and difficulty maintaining muscle.
Why is protein important?
Protein is important for building and repairing body tissue, supporting muscle maintenance, and helping with many important functions in the body.
References
American College of Sports Medicine. (2009). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 41(3), 709–731. https://doi.org/10.1249/mss.0b013e31890eb86
Antonio, J., Evans, C., Ferrando, A. A., Stout, J. R., Antonio, B., Cintineo, H. P., Harty, P., Arent, S. M., Candow, D. G., Forbes, S. C., Kerksick, C. M., Pereira, F., Gonzalez, D., & Kreider, R. B. (2024). Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 21(1). https://doi.org/10.1080/15502783.2024.2341903
Dietitians Australia. (2023, April 20). Protein. Dietitians Australia. https://dietitiansaustralia.org.au/health-advice/protein
John, A. S. (2020, August 13). How Much Protein Do Athletes Really Need? Science for Sport. https://www.scienceforsport.com/how-much-protein-do-athletes-really-need/
Jäger, R. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14(1). https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
National Health and Medical Research Council. (2021). Protein. Eat for Health; Australian Government. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Restivo, J. (2023). High-protein foods: The best protein sources to include in a healthy diet. Harvard Health. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
