How much protein does an adult need per day?
The European Food Safety Authority (EFSA) sets a reference intake of 0.83 g of protein per kilogram of body weight per day for the general adult population. For someone weighing 70 kg, that's about 58 g a day – enough for most people with a low activity level.
Anyone training regularly needs more. The International Society of Sports Nutrition (ISSN) puts the range for active people at 1.4 to 2.0 g per kilogram per day, and up to 2.2 g for strength training. The calculator adjusts the range to how active you are.
Protein for women, men, and older adults
The per-kilogram calculation is the same for women and men – the difference in total amount simply comes from the difference in weight. A 60 kg woman training three times a week needs around 72–96 g of protein per day.
For people over 65, the European Society for Clinical Nutrition and Metabolism (ESPEN) recommends at least 1.0 to 1.2 g per kilogram per day, so the calculator raises the lower bound to 1.0 g/kg for that choice. If you have kidney disease, talk to a doctor about your protein intake.
How to get enough protein
Good sources of protein include eggs, milk and yogurt, cottage cheese, fish, meat, legumes, tofu, nuts, and seeds. It's easier to hit your daily target if you spread protein across the day: 20–40 g per meal, 3 to 4 times a day.
Creatine isn't a protein — it's a compound the body makes from amino acids, and you also get it from meat and fish. As a supplement, the most common form is creatine monohydrate, 3–5 g per day.
Frequently asked questions
How much protein do I need per day?
An adult with a low activity level needs around 0.8–1.0 g per kilogram of body weight, active people 1.2–1.6 g, and 1.6–2.2 g per kilogram for intense or strength training.
How much protein per day for women?
The same as for men, per kilogram of body weight. A 60 kg woman with a low activity level needs around 48–60 g, and 72–96 g per day with regular training.
How much protein can the body use in one meal?
Studies on per-meal intake mostly point to 20–40 g of protein. More protein in one meal isn't harmful, but it's easier to hit your daily target across several meals.
How much creatine per day?
Studies most often use 3–5 g of creatine monohydrate per day. Follow the recommended daily amount on the product label.
When should I take creatine?
Timing isn't critical – what matters is taking it every day. Many people stir it into a drink after training or with breakfast.
Sources
- EFSA – Scientific Opinion on Dietary Reference Values for protein (2012)
- Jäger R et al. – ISSN Position Stand: protein and exercise (2017)
- Deutz NE et al. – Protein intake and exercise for optimal muscle function with aging: ESPEN Expert Group (2014)
- Kreider RB et al. – ISSN Position Stand: safety and efficacy of creatine supplementation (2017)
Updated: October 2026
For information only, not a substitute for medical advice.