How much protein per day?
Protein needs are counted in grams per kilogram of body weight, per day (1 kg is about 2.2 lb). The benchmarks Sophia uses, with the daily amount for a 70 kg adult (11 st, or 154 lb) in the last column:
| Goal | Minimum | Maximum | For 70 kg |
|---|---|---|---|
| Lose weight | 1.2 g/kg | 2 g/kg | 84 to 140 g |
| Keep your weight | 1.2 g/kg | 2 g/kg | 84 to 140 g |
| Build muscle | 1.6 g/kg | 2 g/kg | 112 to 140 g |
Why a reference weight?
Before 60, the grams per kilogram apply to a reference weight: your weight, capped at the weight that matches a BMI of 30 for your height. Beyond that, extra weight doesn’t call for more protein. For someone 1.70 m tall (about 5 ft 7 in), the cap is about 87 kg (13 st 9 lb, or 191 lb).
From 60, the calculation uses your actual weight, and the minimum never drops below 1.2 g per kg, whatever the goal. Each meal should bring its share.
How much protein to build muscle
To build muscle, aim for at least 1.6 g of protein per kg a day, up to 2 g: 112 to 140 g for someone of 70 kg. How it’s spread matters too: a good share at every meal is better than one big serving in the evening.
Where to find protein
- Meat, fish and eggs.
- Dairy: yoghurt, skyr, cottage cheese, cheese.
- Pulses: lentils, chickpeas, beans.
- Tofu and tempeh.
- Grains and bread, in smaller amounts.
Plant sources count towards the total just like the others: a vegetarian menu can reach the range.