How Much Protein Do You Really Need? A Simple Guide
Protein is one of the most important nutrients for maintaining strength, supporting muscle tone, balancing blood sugar, and keeping you full between meals. But knowing how much you need each day can feel confusing — especially when portion sizes vary so much between foods.
Here’s a simple way to work out your personalised protein target, plus examples of what 20–30g actually looks like on a plate.
How to Calculate Your Daily Protein Needs
A helpful rule of thumb for most active adults is:
1.6–2.2g of protein per kg of body weight per day
This range supports muscle growth, repair, strength, and healthy body composition.
How to calculate it:
Take your body weight in kg
Multiply by 1.6 → your minimum daily protein target
Multiply by 2.0–2.2 → your optimal range if you want to build or maintain muscle tone
Example:
If you weigh 65kg:
Minimum: 65 × 1.6 = 104g protein/day
Optimal: 65 × 2.0 = 130g protein/day
Upper range: 65 × 2.2 = 143g protein/day
You can invite your readers to do this calculation themselves directly in the blog.
What 20–30g of Protein Looks Like
Most people hit their target more easily by aiming for 20–30g of protein per meal, plus optional snacks.
Animal-based options:
Chicken breast: ~100–120g cooked (about a palm-sized piece) → 30g
Salmon or white fish: ~120g cooked → 25–30g
Turkey mince: ~120g cooked → 25–30g
Greek yoghurt (0–5% fat): ~200g → 20g
Cottage cheese: ~200g → 24g
Eggs: 3 large eggs → 18–20g (add yoghurt, cheese or tofu on the side to reach 25–30g)
Plant-based options:
Tofu: ~150–180g → 20–25g
Tempeh: ~100g → 20g
Lentils (cooked): 1.5 cups → 18–20g (pair with seeds or yoghurt to reach 25–30g)
Chickpeas/beans (cooked): 1.5 cups → ~18g (add tahini, yoghurt or tofu)
Edamame beans: 1.5 cups → 20–25g
Protein shake: 1 scoop → 20–25g (depending on brand)
The Bottom Line
Most people under-eat protein without realising it — especially if trying to build strength, support metabolism, or maintain muscle tone. By calculating your personalised target and aiming for 20–30g per meal, you’ll make a huge difference to energy, recovery, body composition, and overall health.
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