How much protein should you eat a day?
You hear “get enough protein” all the time, but few people know how many grams that actually means per day. This guide lays out the standards so you can work out the right number for your own weight and lifestyle.
Why protein comes first
When you lose weight, it isn’t only body fat that goes. When you eat fewer calories, your body breaks down muscle for energy too. Less muscle means a lower basal metabolic rate, so you gain weight more easily on the same amount of food. It’s a common route to rebound after dieting.
Eating enough protein reduces that loss. Protein also tends to keep you full longer than carbohydrates or fat, so you feel less hungry on the same calories.
Standard ① 10–20% of your daily calories
The 2025 Dietary Reference Intakes for Koreans, revised by the Ministry of Health and Welfare and the Korean Nutrition Society, set the acceptable range for protein at 10–20% of total daily calories. The lower limit rose from 7–20% in the 2020 standard, reflecting research showing that Koreans get too much of their energy from carbohydrates. In the same revision, carbohydrates were lowered from 55–65% to 50–65%.
For someone eating 2,000 kcal a day, that’s 200–400 kcal from protein — 50–100 g — since 1 g of protein has 4 kcal.
Standard ② grams per 1 kg of body weight
When actually planning meals, a body-weight standard is easier to use. The ranges below are widely used depending on activity level.
| Situation | Per 1 kg body weight | For 70 kg |
|---|---|---|
| Little or no exercise | 0.8–1.0 g | 56–70 g |
| Light exercise (1–3 times a week) | 1.2–1.4 g | 84–98 g |
| Strength training / losing weight | 1.6–2.0 g | 112–140 g |
| Serious muscle building | 1.6–2.2 g | 112–154 g |
The reason to raise protein while losing weight is that protecting muscle matters most when you’re eating less. The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g/kg for people who exercise.
How much per meal?
Hitting the daily total isn’t everything. There’s a limit to how much protein your body can use for muscle building at once, so spreading it across meals beats loading up at dinner.
- Aim for 20–35 g per meal
- With 3 meals a day that’s 25–35 g each; with 4 meals, about 20–30 g
- Breakfast is usually the meal that comes up short
It can be hard to picture what 20 g of protein looks like. Here’s a rough guide.
| Food | Amount | Protein |
|---|---|---|
| Chicken breast | 100 g | about 31 g |
| Eggs | 2 | about 13 g |
| Tofu | half a block (150 g) | about 14 g |
| Greek yogurt | 150 g | about 15 g |
| Canned tuna | 1 can (100 g) | about 24 g |
| Rice | 1 bowl | about 5 g |
Three common misconceptions
① “The more you eat, the more muscle you build”
Eating beyond the recommended range won’t add more muscle. Extra protein is used for energy or stored as body fat. There isn’t enough evidence yet that going above 2.2 g/kg brings any added benefit.
② “Protein is bad for your kidneys”
People with kidney disease may need to limit protein. But there’s no established evidence that eating within the recommended range harms kidney function in people with healthy kidneys. If you have kidney disease or take related medication, be sure to talk to your doctor.
③ “You have to take supplements”
Supplements are a convenience, not a necessity. If you can reach your target with food, that’s better. Still, on days when you’re short on time in the morning or eating out a lot, one shake gives you around 20 g — which is practical.
What you can do starting today
- Set your target as your weight × 1.2–1.6 g
- Divide that number by your number of meals
- Add one protein food to your emptiest meal (usually breakfast)
You don’t need to get it perfect from day one. Just having one protein dish at every meal gets most people close to the target.
FAQ
Is too much protein bad for your kidneys?
There’s no established evidence that eating within the recommended range (up to 2.2 g per 1 kg of body weight) harms kidney function in people with healthy kidneys. But if you have kidney disease or take related medication, you may need to limit protein, so talk to your doctor.
Do I need protein supplements?
No. If you can reach your target with food, that’s better. Use them as a backup on days when you’re short on time or eating out a lot and fall short on protein.
Is plant protein alone enough?
Yes, it can be. But tofu, beans and lentils have less protein for the same weight, so you need to eat more. Mixing several kinds helps round out the amino acids.
Do I have to eat right after a workout?
The so-called 30-minute “golden window” after exercise isn’t taken as strictly as it used to be. The current general view is that your daily total and how you split it across meals matter more.
Sources
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⚕️ This service provides general nutrition information and does not replace medical diagnosis or treatment. If you have a medical condition or take medication, please consult a professional.