How much protein is right for you? Your body uses it every day to maintain muscle, repair tissues and support essential systems and processes throughout your body. But the amount you need changes with your body weight, activity and stage of life.
At BodyMe, we believe your protein intake should reflect what you’re asking of your body—from everyday movement to building strength or recovering after illness.
Our practical starting point is around 1g of protein per kilogram of body weight each day, increasing towards 2g per kilogram during demanding training and when aiming to build muscle.
Here’s how to find your daily target and reach it through varied, enjoyable food.
How to calculate how much protein you need
Start with your body weight in kilograms, then multiply it by a protein target that suits your activity and goals.
Body weight in kilograms × protein target = grams of protein per day.
For example, if you weigh 70kg:
- 1g per kilogram gives you 70g of protein a day.
- 1.5g per kilogram gives you 105g.
- 2g per kilogram gives you 140g.
Protein per kg of body weight chart
| Body weight | Everyday starting point: 1g/kg | Regular training: 1.5g/kg | Higher training target: 2g/kg |
|---|---|---|---|
| 50kg | 50g | 75g | 100g |
| 60kg | 60g | 90g | 120g |
| 70kg | 70g | 105g | 140g |
| 80kg | 80g | 120g | 160g |
| 90kg | 90g | 135g | 180g |
| 100kg | 100g | 150g | 200g |
Amounts are grams of protein per day. These illustrate BodyMe’s suggested starting points for healthy adults. Activity, age and health influence individual needs.
You don’t need to hit an exact number every day. Use your target to understand what your usual meals provide and where a useful addition might help.
If you are significantly above or below a healthy weight, a dietitian can help you choose an appropriate weight for the calculation.
Do men and women need different amounts of protein?
Men often need more protein in total because they tend to have larger bodies and more muscle. But there isn’t a simple male or female target: body weight, activity and goals are more useful starting points.
A woman and a man who weigh the same and have similar training demands can use the same grams-per-kilogram range. A woman training regularly may need more protein than a heavier man who is less active.
Life stage matters, too. Pregnancy and breastfeeding increase requirements, while ageing and the menopause transition make maintaining muscle an important consideration. We’ll explore these needs in our separate guide to women and protein. [1, 6, 7]
What is the recommended daily protein intake in the UK?
The UK adult reference nutrient intake is 0.75g of protein per kilogram of body weight per day—around 53g for someone weighing 70kg.
This recommendation is designed to cover the basic protein needs of most healthy adults and help prevent deficiency. Many people already meet it through their usual diet. But it isn’t a personalised target for building muscle, improving strength or supporting training. [1]
General adult guidance and sports nutrition recommendations serve different purposes. That helps explain why the figures you see can vary.
Our approach is to begin around 1g per kilogram, then consider whether your activity, goals or recovery needs call for more.
How much protein do I need to build muscle?
Building muscle requires a training stimulus and the nutrition to support it. Protein supplies the amino acids your body uses to repair and build muscle tissue.
A major review published in the British Journal of Sports Medicine brought together 49 studies involving 1,863 participants. Morton and colleagues found that protein supplementation modestly improved gains in muscle and strength alongside resistance training.
Their analysis estimated that the average additional muscle-building benefit levelled off at around 1.6g of protein per kilogram daily. This is a useful guide, rather than an exact threshold for every person. [2]
For someone weighing 70kg, that works out at around 112g a day.
The International Society of Sports Nutrition recommends 1.4–2g per kilogram daily for most exercising adults seeking to build or maintain muscle. [3]
This supports working towards the higher end of our range when training is demanding and muscle growth is your goal. Training consistently, eating enough overall and allowing time for recovery all matter alongside protein.
How much protein do you need for recovery?
Recovery can mean adapting after a workout, rebuilding strength after illness or healing after an injury. Protein plays a part in each, although the amount you need depends on the situation.
How much protein after a workout?
Your muscles continue repairing and adapting between sessions. Keep protein in your meals on rest days as well as training days—the response to resistance exercise extends beyond the workout itself. [3]
For regular exercise, the 1.4–2g per kilogram sports nutrition range provides a useful guide. Choose within it according to your training demands and goals.
A meal, smoothie or convenient snack can all contribute. The useful choice is one that fits your appetite and routine, helping you reach your total across the day.
How much protein do you need after surgery or illness?
Illness and healing can increase protein requirements, sometimes just as appetite falls.
There isn’t one recovery target for every condition. Expert guidance suggests 1.2–1.5g per kilogram for some older adults experiencing illness or at risk of malnutrition, with individual needs assessed according to health and circumstances. [4]
If you’re recovering from significant illness or surgery, ask your care team about your nutritional needs. Smaller meals and snacks containing protein may make intake more manageable when appetite is low.
Enough food overall, fluids and rest also support recovery.
How much protein do older adults need?
Maintaining muscle helps preserve everyday strength: carrying shopping, climbing stairs, walking further and staying independent.
Expert groups commonly recommend 1–1.2g of protein per kilogram daily for healthy older adults, alongside regular activity and resistance exercise where possible. Those who train regularly or have additional health needs may require more tailored guidance. [4]
Pay attention to the protein in your usual meals, particularly if your appetite or portion sizes have become smaller. Adding some to breakfast or lunch can feel more manageable than trying to fit everything into dinner.
How much protein should you eat per meal?
Once you have a daily target, divide it into portions that fit your meals.
If you’re aiming for around 100g a day, that might look like:
| Meal | Example protein target |
|---|---|
| Breakfast | 30g |
| Lunch | 30g |
| Dinner | 30g |
| Snack or smaller top-up | 10g |
These are planning examples, rather than compulsory amounts.
Sports nutrition guidance commonly suggests 20–40g per eating occasion, depending on factors including body size, age and the protein source. [3]
Breakfast is often where protein gets overlooked, whether we skip it or reach for something quick. If yours provides very little, a shake, smoothie or protein stirred into oats can help build a more substantial start.
For example, Naked can be added to overnight oats alongside your usual milk, fruit and seeds. Count the protein from the whole meal when working towards your target.
You don’t need perfect timing, and 30g isn’t a limit on what your body can absorb or use.
High-protein foods to reach your target
Look beyond the grams, too. Choosing different protein sources helps bring a wider range of nutrients into your day.
Beans, lentils, chickpeas, nuts and seeds contribute protein alongside fibre and other nutrients. Tofu, tempeh and wholegrains offer further ways to vary your meals. [1, 5]
Try lentils in a soup, beans in a chilli or tofu with vegetables and grains. Build on the meals you already enjoy, rather than starting from scratch.
Do plant proteins have all the essential amino acids?
Your body breaks protein down into amino acids. Nine are essential, meaning they must come from your diet. Different foods provide different proportions, so variety helps you achieve a good balance across the day. [1]
You don’t need to carefully combine particular foods at every meal. A varied plant-based diet with enough protein overall can provide the essential amino acids you need. [5]
That thinking also informs our blends at BodyMe. We combine organic pea, sprouted brown rice and hemp proteins in Naked, bringing different plant sources together with amino acid balance in mind.
How much protein powder or bars should I have a day?
Convenience can make the difference between a target that looks good on paper and one that works in everyday life.
Start by looking at your meals. If they provide around 80g and your target is 100g, you’re looking for roughly another 20g. There are several ways to fill that gap.
For smoothies, recipes and baking: Naked is naturally unflavoured and unsweetened, so you can blend it with your favourite ingredients or add it to oats, pancakes, bakes, soups and sauces. A 33g serving provides 25g of protein, and you can divide it between recipes rather than use it all at once.
For busy days: BodyMe protein bars and bites are easy to keep in your bag, desk drawer or walking kit. They offer a practical option when meals are further apart or your usual food isn’t available.
For a quick shake: Our flavoured protein shakes are a convenient choice when you want something you can mix with liquid before heading out or take in a shaker with you.
Choose the format that suits the moment. Your daily total includes protein from all your food, so there’s no need to add a full serving simply because it’s on the pack.
Explore our protein recipes for more ways to make protein part of your usual meals.
Finding your daily protein routine
Start with your body weight, consider your activity and goals, then look at what your meals already provide.
Choose a variety of sources, spread them through your day and use convenient options where they help. A few useful adjustments can build a routine that supports everyday strength, recovery and the things you enjoy doing.
Discover BodyMe organic plant protein here.
Studies and further reading
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British Nutrition Foundation — Protein. UK reference intakes, protein’s functions and food sources. Read the guidance.
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Morton RW and colleagues, 2018. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52, 376–384. Read the study.
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Jäger R and colleagues, 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Read the position stand.
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Deutz NEP and colleagues, 2014. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33, 929–936. Read the recommendations.
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The Vegan Society — Protein. Practical guidance on plant protein sources and amino acid variety. Read the guidance.
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European Food Safety Authority — Protein reference intakes. Additional requirements during pregnancy and breastfeeding. Read the guidance.
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International Society of Sports Nutrition, 2023. Nutritional concerns of the female athlete. Guidance covering training and women’s life stages. Read the position stand.
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