How much protein do we really need?

18/09/2026

Physiological requirements and the importance of an adequate intake according to the clinical context

The amount of protein we need is not as high as is often perceived, but it is essential for the body to function properly. In healthy adults, the general recommendation is around 0.8 g per kg of body weight per day, which is sufficient to meet maintenance requirements. However, in situations such as ageing, pregnancy, physical activity or recovery from pathological processes, requirements may increase to 1.2–2 g/kg/day.

Beyond quantity, it is important to consider the quality of protein sources and their distribution throughout the day. Spreading intake across the different meals helps to optimise protein synthesis and maintain muscle mass. Appropriately combining animal- and plant-based sources makes it possible to meet nutritional requirements.

Consuming more than necessary does not provide additional benefits for most of the population and may displace other essential nutrients. It is therefore essential to individualise intake according to each person’s characteristics and clinical situation.