Introduction
Protein is one of the most crucial nutrients in fitness, health, and weight-loss circles but for beginners, it can feel confusing. You’ve probably heard questions like “how much protein per day should I eat?”, “what are the best protein foods?”, or “can too much protein be bad for you?” The truth is that protein is essential for everyone, not just physically hyperactive people. It’s a building block of life that helps repair tissues, build muscles, support immune function, and keep your body running smoothly. But how much do you really need? We are here to break it down in simple terms that make sense for beginners.
Why Protein Matters?
Protein is a macronutrient; one of the three main sources of calories in your diet (along with carbohydrates and fats). Here’s what it does:
- Supports muscle growth and recovery
- Aids tissue repair and wound healing
- Helps your immune system function properly
- Keeps you feeling full and reduces cravings
- Supports hormones and enzymes in your body
Without enough protein, you may feel tired, lose muscle mass, or find it hard to cope with workout and post workout activities.
How Much Protein Should You Eat?
The General Dose
For most healthy adults, the general recommendation is about 0.8 grams of protein per kilogram of body weight per day. That translates to roughly:
- A 60 kg person: ~48 grams per day
- A 75 kg person: ~60 grams per day
This amount covers basic body functions and prevents deficiency.
Adjust for Activity Level
Your protein needs are also influenced by how active you are:
- Passive (little or no exercise): 0.8 to 1.0 g/kg
- Moderately active (regular exercise): 1.2 to 1.6 g/kg
- Very active or strength training: 1.6 to 2.0 g/kg
For example, if you’re lifting weights regularly and weigh 70 kg, you might aim for 84–140 grams of protein per day to support muscle repair and growth.
Other Factors That Change Your Needs
- Older adults: May benefit from slightly more protein to combat muscle loss.
- Pregnancy or breastfeeding: Protein requirements increase.
- Medical conditions: Kidney issues or certain illnesses may require protein adjustment.
What Are the Best Protein Sources?
Focusing on high-quality protein foods makes hitting your daily target easier. Here are beginner-friendly options:
Animal-Based Protein
- Eggs: 6g per egg
- Chicken breast: 30g per 100g
- Fish (salmon, tuna): 20–25g per 100g
- Milk & yogurt: 8–11g per serving
Plant-Based Protein
- Lentils & beans: 15–18g per cup cooked
- Tofu or soya chanks: 15–52g per serving depending on preparation
- Quinoa: 8g per cup cooked
- Nuts & seeds: 5–7g per handful
Supplements
You can also add supplements like whey protein to your diet after consulting a good dietitian. If you get confused with the plethora of options, you can always consult the experts at Divine Nutrition and make the right choice.
Protein Timing: Not Just How Much, but When
Eating protein throughout the day can improve muscle synthesis and satiety. Instead of loading all protein into one meal, try spreading it across different meal times. For beginners, a goal of 15–30 grams per meal is a practical target.
Can You Eat Too Much Protein?
While protein is essential, excess intake (especially >2 g/kg/day) may stress your kidneys, leading to dehydration, digestive issues, or crowding out other nutrients if your diet becomes unbalanced. Always pair higher protein with adequate water, carbs, and fibre.
Conclusion
Understanding how much protein you need doesn’t have to be a complex process. For beginners, the baseline advice is simple: aim for roughly 0.8–1.6 grams of protein per kilogram of body weight and keep adjusting based on your activity level and goals. Choose a mix of whole food protein sources, both plant and animal and spread your intake throughout the day. Protein isn’t just for athletes; it’s for everyone who wants better energy, stronger muscles, and improved overall health.
Frequently Asked Questions
1. How much protein should a beginner eat per day?
Beginners should start with about 0.8–1.0 g of protein per kg of body weight daily. If you exercise regularly, aim for up to 1.6 g/kg.
2. Can I get enough protein without supplements?
Yes! Many people meet their protein targets through whole foods like eggs, lentils, chicken, milk, tofu, beans, and fish. Supplements can help if your diet alone falls short.
3. Is too much protein harmful?
Very high intake may be hard on kidneys for some individuals and can reduce intake of other key nutrients if unbalanced.
4. How do I spread protein throughout the day?
Aim to include protein in every meal (e.g., eggs at breakfast, chicken or beans at lunch, yogurt or fish at dinner). This keeps your muscles fed and metabolism stable.
5. Should women and men eat different amounts of protein?
The amount depends more on weight and activity rather than gender. However, average recommendations (like 55g for men and 45g for women) can serve as general starting points.
