What is protein, and how much should I have?

Protein is one of the three main nutrients your body needs every day. It is made of amino acids that help build and repair muscle, skin, hair and nails. Protein is also used to make enzymes and hormones, support the immune system, and carry nutrients and oxygen through the blood. Because your body cannot store protein the way it stores fat or carbohydrates, you need to eat enough of it each day.

The amount you need depends on your weight and activity level. For general health most people need about 0.8 grams of protein per kilogram of body weight. If you exercise regularly or have an active lifestyle aim for 1.2 to 2.0 grams per kilogram. If you are trying to build or maintain muscle 1.6 to 2.2 grams per kilogram is a good target. People trying to lose fat while keeping muscle may benefit from 1.6 to 2.4 grams per kilogram.

As an example a person who weighs 70 kilograms, about 155 pounds, and works out a few times a week would aim for roughly 110 to 150 grams of protein each day.

Protein can come from both animal and plant sources such as meat, fish, eggs, dairy products, beans, lentils, tofu, tempeh, quinoa, nuts and seeds. Spread your intake across the day, about twenty to forty grams per meal, and drink enough water to stay hydrated. If you have kidney problems or another medical condition, talk with a healthcare professional before making big changes.

Getting enough protein helps keep your body strong, supports recovery after exercise, and maintains steady energy. Whether you train hard or simply want to stay healthy, a steady daily supply of protein is essential.