How Much PROTEIN You Really Need to Prevent Disease and Stay Strong

Protein is essential for everyone—not just bodybuilders. Whether you’re an athlete, or someone simply aiming for a healthier and longer life, increasing your protein intake can have profound benefits. Let’s break down why protein is so critical, how much you really need, and the best times to consume it.

Why is protein so important?

Protein is the foundation of our body’s structure and function. It plays a crucial role in:

• Building and repairing tissues (muscles, skin, hair, nails, etc.)
  
  
• Supporting immune function (antibodies are proteins)
  
  
• Regulating metabolism (enzymes and hormones like insulin are proteins)
  
  
• Maintaining muscle mass, which is crucial for aging well and preventing frailty

Proteins are made of amino acids, like little "building blocks" for life. Our body constantly breaks down and rebuilds proteins using these amino acids. Some of these amino acids are "essential," meaning we must get them from food since our body can’t produce them on its own.

How much protein do we actually need?

The standard U.S. dietary recommendation of 0.8 grams of protein per kilogram of bodyweight per day is not enough for maintaining or building muscle. More recent studies suggest:

• 1.1 to 1.6 grams per kilogram per day is better for general health
  
  
• 1.6 to 2 grams per kilogram per day is ideal for athletes or older adults to prevent muscle loss

A simple rule: 2 grams of protein per kilogram of bodyweight, or 1 gram of protein per pound of bodyweight per day is an easy target for those aiming to build or maintain muscle. (read study)

Note: this rule is the calculation that works for people with a BMI lower than 30. For people with a BMI higher than 30, the goal should be less, around 1 gram per kilogram of bodyweight (or 0.5 grams per pound of bodyweight).

Check out my protein calculator for your personalised protein requirements.

How much food to get enough protein?

Let’s say you weigh 70kg and are aiming for 2 grams per kilogram per day; that’s 140 grams of protein per day, and that’s usually way more than we think we need.

To put it into perspective, 140 grams is equivalent to:

• 20 eggs
  or
• 8 cups of Greek yogurt
  or
• 7 cups of cooked lentils

I know, that sounds like a lot. But breaking it down to 30-40 grams per meal makes it more manageable. Check out my protein guide to get an idea of what foods you can mix and match to reach your goal.

💡 Can you eat too much protein?

Despite myths about protein damaging kidneys, research shows that even 3.7 grams per kilogram per day (259g of protein for a 70 kg person) is safe for healthy individuals. That’s equivalent to eating 43 eggs a day—which is highly unlikely.

Why maintaining muscle matters

Losing muscle mass with age is not just a cosmetic issue—it directly impacts longevity and quality of life.

• After age 30, muscle mass declines by 10% per decade unless actively maintained.
  
  
• Low muscle mass is linked to higher risks of type 2 diabetes, Alzheimer’s, and frailty.
  
  
• Researchers found that people with low muscle strength had double the risk of death compared to those with high muscle strength. (read study) 
  
  

To compare: metformin (a common diabetes drug) reduces mortality risk by 15-30%, but maintaining strong muscles can reduce it by 40-50%!

The best way to build and maintain muscle

✅ Lift Weights: Resistance training breaks down muscle fibers and signals your body to rebuild and preserve muscle. Heavy compound movements like squats, deadlifts, and presses are most effective.

✅ Eat Enough Protein: Your body needs the building blocks (amino acids) to rebuild muscle after workouts. Aim for 1 gram per pound of bodyweight.

✅ Spread Protein Intake Throughout the Day: Your body can only use so much protein at once, so aim for 3-4 protein-rich meals per day.

💡 Post-Workout Protein Timing: You don’t need to chug a protein shake immediately after your workout. Consuming protein within one hour or two post-exercise is sufficient.1

Special considerations

• Vegetarians/Vegans: If you don’t eat any animal protein, just know that plant-based proteins often lack certain amino acids (like methionine, lysine, tryptophan). It’s gonna be harder to get those and we need them to build muscle. So make sure to learn which plant food combinations will allow you to get all amino acids. This is why adding something like eggs and dairy to your diet is so incredibly helpful, and why if someone is vegan they really need to be very informed and good at counting protein amino acids at every meal. It’s feasible but not easy. Another thing I see often in people who don’t eat any animal foods at all is that you can easily start eating just starches and sugars and mess up your health.
  
  👉 Check out my vegan recipes to get your glucose-friendly high-protein recipes right now.
  
  
• Protein Powders: Whey protein is preferable over soy for its complete amino acid profile. Opt for unsweetened and unflavoured versions to avoid unnecessary additives and toxins.so make sure to learn which plant food combinations will allow you to get all amino acids.

The scientific studies mentioned in this episode

Campbell J M et al., “Metformin reduces all-cause mortality and diseases of ageing independent of its effect on diabetes control: A systematic review and meta-analysis.” Ageing research reviews  40 (2017): 31-44. https://pubmed.ncbi.nlm.nih.gov/28802803/

Espinosa-Salas S, Gonzalez-Arias M. “Nutrition: Macronutrient Intake, Imbalances, and Interventions.” Treasure Island (FL): StatPearls Publishing; 2025 Jan. https://www.ncbi.nlm.nih.gov/books/NBK594226/

Jäger R et al., “International Society of Sports Nutrition Position Stand: protein and exercise.” Journal of the International Society of Sports Nutrition 14, no. 20 (2017). https://pubmed.ncbi.nlm.nih.gov/28642676/

Li R et al., “Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults.” Medicine and science in sports and exercise 50, no. 3 (2018): 458-467. https://pubmed.ncbi.nlm.nih.gov/28991040/

National Research Council. “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).” The National Academies Press (2005). https://nap.nationalacademies.org/catalog/10490/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids

Weiler M et al., “Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake?.” Nutrients 15, no. 4 (2023): 838. https://pubmed.ncbi.nlm.nih.gov/36839196/