The short answer
For most healthy adults who lift regularly, the range commonly used in sports nutrition is about 1.4 to 2.2 grams of protein per kilogram of bodyweight per day. Many people do well around 1.6 g/kg and see little extra from going much higher.
For comparison, the general Australian recommendation for adults, which is set to prevent deficiency rather than to support training, sits below 1 g/kg. If you lift, aiming above that is normal and reasonable.
These are general ranges, not a plan made for you, and the right number for you depends on your body, your training and your health. If you have a medical condition, a history of kidney problems, or you are pregnant, check with your doctor or an accredited practising dietitian before changing how much protein you eat.
Work out your number
Take your bodyweight in kilograms and multiply. An 80 kg person would land somewhere between 112 g (1.4 g/kg) and 176 g (2.2 g/kg), with 128 g (1.6 g/kg) a sensible place to start.
Pick one number and stick with it for a few weeks. You do not need to be exact. Landing within 10 to 15 grams of your target on most days is plenty.
Spread it out, roughly
You do not need to eat protein every two hours. Three or four meals with a decent serve each works well. A useful serve is about 25 to 40 grams, which is roughly what you get from:
- 120 to 150 g of cooked chicken, beef or fish (roughly 30 to 45 g), or 200 g of firm tofu (about 25 to 30 g).
- 3 eggs (about 18 g) plus a slice of toast and some yoghurt.
- A 200 g tub of Greek yoghurt (roughly 15 to 20 g, check the label).
- A cup of cooked lentils (about 18 g) with rice or a wrap.
If you are vegetarian or vegan, the same targets apply. You will just lean more on tofu, tempeh, legumes, dairy or soy milk, and you may need a bit more food volume to get there.
Easy ways to hit it without overthinking
Start each meal by choosing the protein, then build around it. Breakfast is where most people fall short, so fix that first: eggs, yoghurt, cottage cheese or a milk-based smoothie all count.
Keep two or three go-to high-protein snacks in the fridge so you are not guessing when you are hungry. Tinned tuna, boiled eggs, a tub of yoghurt, jerky or a glass of milk are all cheap and simple.
Protein powder is a convenience, not a requirement. If a scoop in a shake makes your day easier, use it. If you get there with food, you do not need it.
Does timing matter?
Less than most people think. Total protein across the day matters most. Having a serve after training is a fine habit, but nothing falls apart if you eat it two hours later. Do not stress about a 30 minute window.
What to watch for
Protein is only one part of your food. If chasing a big protein number pushes out vegetables, fruit, wholegrains and fibre, you have gone too far. Aim to hit your protein and still eat a varied diet.
Also remember bodyweight is a starting point. If you are carrying a lot of extra weight, using your total bodyweight can overshoot. A dietitian can help you pick a sensible reference.
And if counting grams starts to feel stressful or takes over your day, that is a sign to back off and talk to a health professional. Food is meant to be good, not a test.
Putting it together
Pick a g/kg number in the range above, turn it into grams, and spread it over three or four meals. Check how you are going for a week or two, then adjust. If you want help tracking it, read how to track macros without it taking over your life.
Track it in Apex Coach
Apex Coach shows calories, protein, carbs, fat and fibre against your targets, so you can see the gap for the day at a glance. It starts with a 7-day free trial, then A$8.99 a month or A$69.99 a year, and it is for people 18 and over.
Get Apex Coach on the App Store