By Yumiq
How many grams of protein per day?
How much protein should you aim for based on your weight, age and activity level, and how to achieve this with a normal diet.
What are proteins used for?
According to ANSES, proteins provide the structure of the body: they contribute to the renewal of muscles, skin, hair and fur, nails and bone matrix. They are also involved in enzymes, haemoglobin, hormones, receptors and antibodies. Therefore, they must be consumed every day, but not necessarily in much larger quantities than commonly believed.
What is the guideline for an adult?
Both EFSA (2012) and ANSES adopt apopulation reference of 0.83 g of protein per kilogram of body weight per dayfor healthy adults, including the elderly. This value covers proteins of both animal and plant origin. For the quality of plant proteins, seeAre plant proteins sufficient?.
ANSES also expresses a guideline as a proportion of energy: proteins should representbetween 10% and 20% of total energy intakefor adults. To understand this total intake, seeHow many calories per day?.
An example of calculation
For an adult weighing 70 kg: 70 x 0.83 = approximately58 g of protein per day. For a person weighing 60 kg, this results in approximately 50 g. This is a population reference, not an individual prescription: it is spread across the day, with no requirement to meet it down to the exact gram.
According to EFSA, average intakes for European adults are often equal to or higher than this reference: approximately 67 to 114 g per day for men and 59 to 102 g for women.
When requirements differ
- Children and adolescents: EFSA provides values ranging from 0.83 to 1.31 g per kilogram per day depending on age.
- Pregnancy: EFSA adds 1 g per day in the first trimester, 9 g in the second and 28 g in the third.
- Breastfeeding: EFSA adds 19 g per day during the first six months, then 13 g.
- Elderly people: EFSA does not set a separate value for healthy older adults. In cases of malnutrition, HAS recommendations (2007) aim for 1.2 to 1.5 g per kilogram per day, with 30 to 40 kcal per kilogram: this requires medical supervision. See alsoNutrition for older adults.
- Athletes: EFSA does not set a specific value. The ISSN scientific society estimates, in its 2017 position paper, that an intake of 1.4 to 2.0 g per kilogram per day is sufficient for most people who engage in physical activity to build or maintain muscle mass. SeeNutrition for athletes.
For all these cases, a doctor or dietitian can specify individual requirements.
Read the label
The nutrition table indicates the protein contentper 100 gand, often,per portion. To compare two products, use the column for 100 g. To know what you are actually eating, look at the portion: 20 g per 100 g on a product of which you eat 30 g provides only 6 g. Also be aware of the state of the food, whether raw, dried or cooked, as this significantly changes the figures.
Where to find protein?
Meat, fish, eggs, dairy products, legumes, cereals and nuts provide protein. According to EFSA, the main sources for European adults are meat and meat products, followed by cereals, then milk and its derivatives. For ideas of ranked foods, seeFoods rich in protein and fibre.
And in case of excess?
ANSES states that, in the absence of sufficient data, it has not been able to define asafe upper limitfor protein. EFSA, for its part, has not been able to set a reference based on kidney function or muscle mass due to insufficient data. This is not a licence to increase intake indiscriminately: a very high intake should be discussed with a health professional, especially in cases of kidney disease or diabetes.
On Yumiq, the product page indicates the protein content per 100 g, which allows two products to be compared without calculation.
What to remember?
- Adult reference: 0.83 g per kilogram per day (EFSA, ANSES), which is approximately 58 g for a 70 kg person.
- Different requirementsfor children, pregnancy, breastfeeding, old age and sport: see the sources.
- Label: compare per 100 g, assess based on the portion.
- No upper limit definedby ANSES, but no reason to aim for excess: if in doubt, consult a health professional.
Sources
Frequently asked questions
- How much protein does an adult need per day?
- EFSA and ANSES adopt a reference of 0.83 g of protein per kilogram of body weight per day for healthy adults, which is approximately 58 g for a 70 kg person. This is a population reference. Requirements differ for children, pregnancy, breastfeeding, old age or intensive sport.
- Do athletes need more protein?
- EFSA does not set a specific value for athletes. The 2017 position of the International Society of Sports Nutrition indicates that 1.4 to 2.0 g per kilogram per day is sufficient for most active people to build or maintain muscle mass. A professional can adjust this guideline.
- Is there an upper limit for protein intake?
- ANSES states that, due to a lack of available data, it has not been possible to define an upper intake limit for protein. This does not mean that any intake is risk-free: in cases of kidney disease or diabetes, medical advice is preferable.
- How to read protein information on the label?
- The nutrition table provides protein values per 100 g and often per portion. The per 100 g column is used to compare two products, while the portion column helps estimate what you actually eat. The state of the food, whether raw, dry or cooked, significantly alters the values.