Nutrition
How Much Protein Per Day?
6 min readKilotaki Nutrition Editor
Sedentary: 0.8 g/kg. Active: 1.2-1.6 g/kg. Athletes/muscle-building: 1.6-2.2 g/kg. Older adults (60+): 1.0-1.2 g/kg (sarcopenia prevention). For 70 kg person: 56-154 g protein range.
Protein Sources (per serving)
Chicken breast 100g: 31 g. Egg 1: 6 g. Greek yogurt 200g: 18 g. Lentils 1 cup: 18 g. Tofu 100g: 17 g. Milk 1 cup: 8 g. Cheese 30g: 7 g.
- •Animal protein is 'complete'
- •Plant protein 'incomplete' — combine throughout day
- •Soy and quinoa are exceptions: complete plant proteins
Does Timing Matter?
Old myth: '30-minute window'. New science: total daily intake matters most. Per-meal 25-40 g protein optimizes muscle synthesis.
Frequently Asked Questions
Will too much protein damage kidneys?▼
Not in healthy kidneys. Doctor monitoring needed if pre-existing kidney disease.
Scientific References
- Phillips SM (2014) Dietary protein for athletes. Sports Med.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.
