Short answer: between 1.2 and 2.0 grams of protein per kilogram of body weight per day. A sedentary person weighing 70 kg needs about 84 g; if they strength train regularly, up to 140 g. The exact figure depends on your activity, age, and goal — and most people are below this without realizing it.
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The general rule: grams per kilogram of weight
Scientific recommendations do not speak of fixed amounts but of grams per kilogram of body weight (g/kg). This is the reference table we use:
| Profile | Daily Protein | Example (70 kg) |
|---|---|---|
| Sedentary | 1.2 g/kg | 84 g |
| Active (2-3 workouts/week) | 1.6 g/kg | 112 g |
| Athlete / Muscle gain | 2.0 g/kg | 140 g |
| Over 50 years old | 1.2–1.5 g/kg minimum | 84–105 g |
The classic "0.8 g/kg" you may have read is the minimum to avoid illness, not the optimal for maintaining muscle, performance, and satiety.
How much protein am I really eating?
This is where almost everyone fails: we overestimate. Quick references for one serving (≈ 20-25 g of protein):
- A chicken or fish fillet the size of your palm
- 3 eggs
- A large Greek yogurt + a handful of nuts
- A whey shake (24 g in the case of Quota Vita)
If you have two "normal" meals a day with some protein, you're probably at 50–70 g. With a quota of 112 g, that's a deficit of 40–60 g daily.
Symptoms of protein deficiency
A sustained deficit is noticeable: fatigue and loss of strength, constant hunger (especially cravings), loss of muscle mass, brittle nails and hair, poorer recovery after training, and more colds than usual. If several of these sound familiar, measure your intake for a few days — or take the test.
How to meet your target (without obsessing)
Prioritize food: meat, fish, eggs, dairy, legumes. Distribute protein into 3–4 servings of 25–40 g — the body utilizes it better than in a single giant meal. And if you find it hard to reach your target (common with 1.6–2.0 g/kg), a whey shake is the most practical way to add 24 g: we make ours in Catalonia with only 3 ingredients and Mediterranean flavors like crema catalana.
Frequently asked questions
Does protein damage kidneys?
In healthy individuals, there is no evidence that intakes of up to 2 g/kg damage kidneys. If you have pre-existing kidney disease, consult your doctor.
Can I consume too much protein?
Above ~2.2 g/kg, there is no additional demonstrated benefit for most people; it simply doesn't provide more.
Does plant protein count the same?
It counts, but its amino acid profile is usually less complete; combine sources (legume + cereal) or add dairy/whey.
When is the best time to take it?
Total daily intake matters more than timing. The post-workout window is useful but not magical.
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Indicative values — not a substitute for a dietitian-nutritionist.