How Much Protein Do You Actually Need Per Day?

Ask five fitness accounts how much protein you need and you'll get five different numbers. The truth is calmer than the internet: your target is a range, and where you land in it depends on how much you move.

Start with the baseline

The general recommended baseline for a sedentary adult is roughly 0.8 grams of protein per kilogram of body weight per day — enough to prevent deficiency, not to build much. For a 70kg person that's about 56g. It's a floor, not a goal.

Then adjust for how you train

If you're active, lifting, or trying to hold onto muscle while losing fat, sports-nutrition guidance generally points higher — often in the range of 1.2 to 2.0 grams per kilogram. That same 70kg person might aim for 85–140g depending on goals. More isn't infinitely better; past a point, extra protein is just expensive fuel.

How to actually hit it

The mistake most people make isn't the number — it's the distribution. Four or five moderate hits across the day are easier to reach and use than two giant meals. Anchor each with roughly 20–40g: a bowl of protein cereal, a CheatDay Smoothie at 38g, a bag of protein chips, dinner, and a dessert that pulls its weight.

One caveat worth stating: if you have kidney concerns or a medical condition, talk to a doctor or registered dietitian before pushing protein high. For most healthy, active people, a spread-out, moderately high intake is the simple, effective play.

Make the target easy to hit — see the full Flex range.