Protein targets made simple

Quick answer

For most active adults, a practical daily target is: 1.6 grams of protein per kilogram of body weight. If you want a simpler rule: aim for 25–40g protein per meal, 3–4 times per day.

How to hit protein without overthinking

• Anchor each meal around one protein source.
• Prioritise breakfast protein — it makes the day easier.
• Use a simple snack if you’re short (yoghurt, milk, a protein shake).
• Don’t chase perfection — weekly consistency matters more than daily precision.

Protein supports consistency (and that supports wellbeing)

When meals are structured, people often find appetite and energy are easier to manage — which can make sleep, training and daily routines feel more achievable. Keep it simple: protein-first meals, repeated defaults, and steady habits.

Protein targets: frequently asked

• How much protein do I need per day?
  A practical target for many people is around 1.6 g per kg of body weight per day. If you want a simpler rule, aim for a consistent daily target you can hit most days and adjust based on results.
• Do I need protein shakes?
  No. Shakes are just a convenient option. Whole foods work perfectly—use a shake only if it helps you hit your target on busy days.
• How should I split protein across meals?
  Most people do well with 3–4 protein-focused meals per day. Use a “protein anchor” at each meal (e.g., meat/fish/eggs/dairy/tofu/beans).
• Is “too much protein” harmful?
  For generally healthy people, typical fitness-focused protein targets are considered safe. If you have kidney disease or a medical condition, follow clinical advice.
• Does timing matter (e.g., post-workout)?
  Daily total matters most. If you train, having protein within a few hours is a useful habit, but you don’t need to obsess over a narrow “window”.