Protein, Simplified: How Much Do You Actually Need?

Protein is having a moment, and most of the advice is either too vague or trying to sell you powder. The real target is refreshingly simple.

Most active adults do well around 1.6 g of protein per kg of body weight per day — food first, supplements optional.

Hit the target with food

Whole foods cover the vast majority of needs.

• Spread protein across meals, not one big hit
• Lean meat, eggs, dairy, legumes, tofu
• A shake is convenience, not magic

Who needs more

Older adults and those building muscle benefit from the higher end of the range.

The Bottom Line

Aim for a palm of protein each meal and you'll rarely fall short. Skip the hype.