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How much protein do I need per day?
A well-supported target for active adults is about 1.6–2.2 g of protein per kilogram of body weight; general health needs are lower, around 0.8 g/kg.
The baseline health requirement is about 0.8 grams of protein per kilogram of body weight per day — enough to avoid deficiency, but on the low side if you train or are trying to hold muscle while losing fat. For those goals, the research supports a good deal more: roughly 1.6 to 2.2 g/kg.
For an 80 kg person that is about 130–175 g a day at the higher target — a real amount that takes planning rather than luck. Spreading it across meals (a solid protein source at each) is easier than trying to hit it all at dinner, and it helps with fullness through the day.
Protein is also the macro that matters most in a calorie deficit, because it is what protects muscle while you lose fat. Whole foods do most of the work — meat, fish, eggs, dairy, legumes — with powder as a convenient top-up, not a requirement.
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General information, not medical advice. Figures are mainstream reference values; individual needs vary.
