If you asked ten people how much protein they should eat each day, you would probably get ten different answers. And actually, those answers should be different!
Protein needs vary from person to person based on age, body weight, activity level, training routine and health goals. Someone who trains several times per week will usually have different protein needs to someone who is mostly sedentary, for example.
How much protein do you actually need?
In Australia, the RDI (Recommended Dietary Intake) for protein is 0.75 grams per kilogram of body weight per day for women and 0.84 grams per kilogram of body weight per day for men.¹ This is designed to meet the basic nutritional needs of most healthy adults, but it is still a broad generalisation.
For people who exercise regularly, want to support muscle recovery, or are aiming to maintain muscle as they get older, research suggests a higher daily protein intake may be beneficial. A common evidence-based range is around 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on the person and their goals.² ³
As an example, someone who weighs 70 kilograms may need anywhere from 84 to 140 grams of protein per day if they are active.
This does not mean everyone needs to aim for the highest number. It simply means your protein intake should reflect what you are asking your body to do. Training, recovery, muscle maintenance and healthy ageing all increase the importance of getting enough high-quality protein consistently.
Does protein timing matter?
It is also worth remembering that total daily protein is only part of the picture. Research shows that how you spread your protein across the day can also have an impact, particularly when it comes to supporting muscle protein synthesis, which is the process your body uses to repair and build muscle tissue.² ⁴
Rather than having very little protein during the day and trying to fit most of it into dinner, many people benefit from spreading protein more evenly across meals and snacks. Aiming for roughly 25 to 30 grams of high-quality protein at a time is a practical target for many adults.⁴ ⁵ Having more protein in one sitting is not necessarily "wasted", but a more consistent spread across the day can make it easier to hit your target and may be more effective for supporting muscle health.
A simple protein strategy
Whole foods should always form the foundation of your nutrition, but protein powders can make your daily target easier to reach when life gets busy.
A smoothie made with Whey Protein Isolate or Plant Protein can be a simple way to start the day with quality protein, especially if breakfast is usually rushed. After training, Whey Protein Isolate or Beef Protein can provide a convenient complete protein to support your recovery routine. Collagen Peptides can also complement your overall protein intake as part of a routine that supports connective tissues and an active lifestyle. It works well as a standalone shake, added into coffee, or even made into a hot chocolate!
The goal is not to replace whole foods with supplements. The goal is to make your protein target more achievable, more consistent and easier to maintain over time.
Protein does not need to be complicated. Start with your daily target, spread it across the day, and use the tools that suit your routine.
References:
- National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Protein.
- Jäger R et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. 2017.
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association. 2013.
- Layman DK. Impacts of protein quantity and distribution on body composition. Frontiers in Nutrition. 2024.
- Harvard Health Publishing. How much protein can your body use at one time for building muscle? 2026.
