How much protein do you actually need?

The official minimum (0.8 g/kg/day) is a floor to prevent deficiency — not a target for feeling and performing well. Here's what the evidence actually points to.

The practical numbers

General health / body composition: roughly 1.0–1.2 g per kg of body weight per day is a sensible baseline for most people.
Training to build or keep muscle: the International Society of Sports Nutrition puts 1.4–2.0 g/kg/day as sufficient for most active people.
Dieting (protecting muscle in a calorie deficit): higher intakes, up to 2.3–3.1 g/kg/day, help retain lean mass.
Healthy ageing (65+): 1.0–1.2 g/kg/day, rising toward 1.2–1.5 with illness — well above the old minimum, to counter age-related muscle loss.

Per meal, not just per day

Aim for 20–40 g of protein per meal (about 0.25–0.4 g/kg), spread across the day. Each meal ideally includes a good spread of essential amino acids — roughly 1–3 g of leucine is the trigger for muscle protein synthesis. Older adults may need a bit more per meal.

Where supplements fit

Protein powder is a convenient tool, not a superior food. Whole foods bring micronutrients, fibre and satiety. A supplement earns its place when it's hard to hit your target from food, around training, or for older or low-appetite eaters. Whey is fast-digesting and leucine-rich; plant blends work too, sometimes needing a slightly larger dose.

The approved claims

To be precise: the EU-authorised protein claims are that protein contributes to a growth in muscle mass, the maintenance of muscle mass, and the maintenance of normal bones — for foods that are at least a "source of protein." Claims about recovery, satiety or weight loss are not approved.

In short

Most people benefit from more protein than the bare minimum — spread across the day, mostly from food, with a supplement to fill the gaps.

Sources

Jäger et al. (2017), ISSN Position Stand: Protein and Exercise, JISSN.
PROT-AGE / ESPEN older-adult protein recommendations.
EU Reg. 432/2012 — authorised protein health claims.

This is general information about nutrition and research, not medical advice. Talk to a doctor or other health professional about specific health questions.