How much protein do I need each day, and can illness change the amount?
For a healthy adult, a general reference intake is around 0.8–0.83 grams of protein per kilogram of body weight each day. This is a starting reference, not a prescription for everyone. Pregnancy, activity, illness and nutritional status can change needs, particularly with kidney disease.
Details
Understand the unit
For a 70-kilogram adult, that reference is approximately 56–58 grams of protein daily. It means the amount of protein itself, not the weight of a piece of meat or a serving of lentils, which also contain water and other nutrients.
Use varied foods
Protein can come from legumes, eggs, fish, meat, dairy or suitable alternatives. Reaching a certain age does not automatically require protein powder. Assess actual food intake and individual needs before adding supplements.
When a tailored plan matters
Kidney disease may require adjustment according to stage, dialysis and overall health. More is not always better, while excessive restriction can cause malnutrition. Seek dietetic advice for unintended weight loss, poor appetite or chronic illness rather than following a generic high-protein target.
Related reading: How can I estimate my daily calorie needs?.