Protein made simple
How much you need, how to spread it across the day, and what it looks like on a plate.
- If you train regularly, 1.4 to 2.0 g of protein per kg of body weight per day is enough for most people (ISSN).
- Aim for roughly 20 to 40 g in each meal, spread across 3 to 4 meals.
- Total daily protein matters most. Do not stress over timing.
How much do you need?
The UK reference intake for the general population is 0.75 g per kg per day. People who train regularly need more. The International Society of Sports Nutrition (ISSN) says 1.4 to 2.0 g per kg per day is sufficient for most exercising people. A large review of 49 trials found that extra protein stopped adding lean mass once total intake passed about 1.6 g per kg. In trained people eating fewer calories to lose fat, the ISSN notes higher intakes can help keep muscle.
| Body weight | Daily target (1.6 to 2.0 g/kg) | Per meal if you eat 4 times |
|---|---|---|
| 60 kg | 96 to 120 g | 24 to 30 g |
| 75 kg | 120 to 150 g | 30 to 38 g |
| 90 kg | 144 to 180 g | 36 to 45 g |
What 25 to 40 g looks like
| Food | Typical portion | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 120 g | 35 g |
| Salmon fillet, cooked | 120 g | 26 g |
| Tuna, tinned and drained | 100 g | 25 g |
| Eggs | 3 large | 18 g |
| Greek yoghurt, plain | 200 g | 18 to 20 g |
| Cottage cheese | 200 g | 22 g |
| Whey protein powder | 1 scoop | 20 to 25 g |
| Tofu, firm | 150 g | 15 to 20 g |
| Lentils, cooked | 200 g | 16 to 18 g |
Values are approximate and vary by brand and cooking. Check labels.
One example day for a 75 kg person (about 135 g)
- Breakfast: 3-egg omelette, wholegrain toast, fruit (about 22 g).
- Lunch: chicken, rice and vegetables (about 40 g).
- Snack: Greek yoghurt or a protein shake (about 22 g).
- Dinner: salmon, potatoes, greens (about 30 g), plus a small pre-bed snack such as cottage cheese (about 20 g).
Plant-based? Soy, lentils, beans, tofu and tempeh all contribute. Mix sources through the day and consider aiming for the upper end of the range. If you have kidney disease, follow your clinician's advice on protein.
Written by Maor Lilov, strength and conditioning coach working in men's professional football. BSc (Hons) Strength & Conditioning Science in progress. UKSCA member.
Not medical advice. This guide is general information for healthy adults. Speak to a doctor or registered healthcare professional before changing your exercise or diet, especially if you have a medical condition, an injury, are pregnant or breastfeeding. Sources: International Society of Sports Nutrition position stand: protein and exercise (Jager et al., 2017). Morton et al., British Journal of Sports Medicine, 2018 (meta-analysis of protein supplementation and resistance training, 49 studies). NHS: protein in the diet (0.75 g/kg reference intake). © ML Performance Coaching.