Nutrition fact of the day: How much protein do I need to consume in a day?

Often known as the ‘building blocks’, proteins are essential for nearly every function in our bodies. It has even become the superhero nutrient of the fitness world. Modern research shows that adequate protein intake is essential for everyone. However, a report published by The Journal of Nutrition shows, high proportions of the population are at risk of multiple nutrient deficiencies, and protein is one of them. This makes it all the more important to understand this important fact: How much protein do I need to consume in a day? Here we explore:

Protein is the foundation of your body’s structure, function, and overall health. Every cell we have, relies on protein in some form. The muscles, organs, skin, hair, enzymes, hormones, and immune cells are all built from amino acids, the components of protein. Scientific research shows that protein plays critical roles in:
Building and repairing tissues
Supporting immune function
Producing enzymes and hormones
Maintaining fluid balance and nutrient transport

Without adequate protein, the body fails to perform critical functions properly. Some common effects of low protein intake include:


Muscle loss and weakness: Without sufficient protein, your body breaks down muscle tissue to meet essential needs.


Slow recovery and poor healing: Cuts, injuries, and infections take longer to heal because your body lacks the building blocks to repair tissues.


Weakened immunity: Antibodies and immune cells rely on amino acids from protein; deficiency can increase susceptibility to illness.


Fatigue and low energy: Proteins help regulate hormones and enzymes that control metabolism; inadequate protein can make you feel constantly tired.


Hair, skin, and nail problems: Proteins like keratin and collagen are essential for hair, skin, and nails. Low protein intake can cause brittle nails, hair loss, and sagging skin.

The answer depends on several factors, including an individual’s age, body weight, activity level, and overall health. Scientific guidelines provide a helpful starting point:
As per Harvard Health, for healthy, sedentary adults, the recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day. For example: a 60 kg adult should consume 48 grams of protein per day, while an adult weighing 70kgs should consume 56 grams per day.

While this amount prevents deficiency and supports basic bodily functions, it may not be optimal for everyone.

Protein requirements rise when the body has higher demands:
If you exercise regularly or do strength training, you may benefit from 1.2–2.0 g/kg/day to support muscle repair and growth. For example; here a person weighing 70 kgs, should consume 84 to 140 grams of protein per day.

It’s not just how much protein you eat, but also the type and timing. As per Harvard Health, distributing protein evenly helps your body efficiently build and repair tissues.

Some animal based sources of protein are:
One egg has around 6 grams protein100 grams of chicken breast has around 31 grams of protein
Fish like salmon or tuna have around 20 to 25 grams per 100 gram
One cup of milk has around 8 grams of protein

Some plant based sources of protein are:
One cup of cooked lentils has around 18 grams of protein
One cup of cooked chickpeas has around 15 grams of protein
100 grams of tofu has around 8 grams of protein
One cup of cooked quinoa has around 8 grams of protein
30 grams (a handful) of nuts or seeds has around 5–7 grams of protein

Disclaimer: This article is for informational purposes only. Individual protein needs may vary based on age, health status, activity level, and other factors. Always consult a qualified healthcare professional before making significant changes to your diet.