For a sedentary adult, the recommended intake is about 0.8 grams of protein per kilogram of body weight per day. If you exercise regularly, this amount increases to 1.4 to 2 grams per kilogram. When losing weight with the goal of preserving muscle mass, it can go as high as 2 to 3 grams per kilogram. The right amount depends on your goal, your activity level, and your age.
In a nutshell
- Sedentary adult: approximately 0.8 g of protein per kilogram of body weight per day (ANSES reference).
- Regular exercise: 1.4 to 2 g per kilogram per day (International Society of Sports Nutrition, ISSN).
- Weight loss with muscle preservation: 2 to 3 grams per kilogram per day during calorie restriction (ISSN).
- Ages 65 and older, in good health: at least 1 to 1.2 g per kilogram per day (PROT-AGE group, ESPEN).
- Distribution matters, too: aim for 20 to 40 grams of protein per meal, spread out every 3 to 4 hours.
Why do protein requirements vary so much?
Protein repairs and builds tissue, especially muscle. The more you work your muscles during exercise, the more protein is needed to repair and strengthen them. That’s why a sedentary person and someone who works out four times a week have different protein needs. Age also plays a role: over time, the body becomes less efficient at using protein to build muscle, which explains the increased need after age 65.
How much protein does a sedentary adult need?
The nutritional reference for a healthy, sedentary adult is approximately 0.8 grams of protein per kilogram of body weight per day. This is the guideline used by ANSES (the French National Agency for Food Safety) in France, which falls within the same range as international guidelines. This figure represents a minimum that meets the needs of the vast majority of adults with low physical activity levels, not a maximum limit that should not be exceeded.
How much protein should you eat if you work out regularly?
For people who exercise regularly, the International Society of Sports Nutrition (ISSN) recommends between 1.4 and 2 grams of protein per kilogram of body weight per day. This range covers both strength training and endurance sports: the more your training is focused on building muscle and strength, the closer you should aim for the upper end of the range.
I create a nutrition plan, providing specific meal examples to help you implement it. In addition, during our sessions, I recommend a protein shake to help you maximize your daily protein intake.
To structure your workouts in addition to your diet, see our article on how many sessions per week to do with a personal trainer.
How much protein do you need to lose weight without losing muscle?
During weight loss, eating more protein helps preserve muscle mass despite calorie restriction. The ISSN recommends an intake of 2 to 3 grams per kilogram of body weight per day during this period, which is higher than the amount needed for exercise alone. Protein also promotes a greater feeling of fullness, which helps maintain a calorie deficit over the long term.
Does protein requirement change with age?
Yes. The PROT-AGE expert group, whose recommendations are endorsed by the European Society for Clinical Nutrition and Metabolism (ESPEN), advises healthy adults aged 65 and older to aim for at least 1 to 1.2 grams of protein per kilogram of body weight per day—which is more than the recommended intake for younger adults. In cases of acute or chronic illness, or if there is a risk of malnutrition, this guideline increases to 1.2 to 1.5 grams per kilogram, and sometimes even more. If you have kidney disease or another condition that limits protein intake, seek medical advice before increasing your intake: these guidelines are intended for people without contraindications.
How should you spread out your meals throughout the day?
The total amount for the day is what matters most, but spreading it out helps you get the most out of it. The ISSN recommends spreading out protein intake regularly, about every 3 to 4 hours, with 20 to 40 grams of high-quality protein per meal (or about 0.25 grams per kilogram of body weight). In practice, this means including a source of protein at every meal rather than concentrating it all in a single meal.
Are protein supplements necessary?
A supplement (whey or other) isn't necessary: a regular diet (meat, fish, eggs, dairy products, legumes, tofu) allows most people to meet their goals. A supplement can simply fill in the gaps when a meal or snack is low in protein, especially for active people who need to meet a high protein intake.
To ensure you get the right amount of nutrients, it may be a good idea to include whey in your diet.
And what about nutrition in a coaching program?
Nutritional guidance is included in all sports coaching packages in Paris. It allows us to tailor your protein intake to your specific goals, weight, and activity level, rather than applying a one-size-fits-all figure. For a comprehensive overview of your diet and training, see our article on strength training coaches in Paris.
How do I get started?
Through a personalized 60-minute assessment at the studio—covering your goals, activity level, and eating habits—we’ll establish a baseline tailored to your profile. For package options, visit the Services page. To schedule an appointment, contact me.
Frequently Asked Questions
Is it possible to eat too much protein?
According to ANSES, there is no clearly established maximum safe threshold for a healthy person. The guidelines in this article are useful targets to aim for, not minimums that should be significantly exceeded. If you have kidney disease or another medical condition, consult a doctor before significantly increasing your intake.
Are plant-based proteins enough?
Yes, by varying your sources (legumes, whole grains, soy, tofu, nuts and seeds) throughout the day. The quality and total amount matter more than whether a particular protein comes from animal or plant sources.
Should you eat protein right after working out?
It's helpful, but less critical than we thought a few years ago. According to the ISSN, the total daily intake and a steady distribution throughout the day are more important than a specific window of time after exercise.
Can a coach determine my exact needs?
Yes. During a personalized assessment, we start with your weight, your goal, and your activity level to set a numerical benchmark, and then we adjust it as we monitor your progress.
For more information: strength training coaches in Paris, how many sessions per week with a personal trainer, the article in English on macronutrients, performance, protein, carbs, and fats, or contact me.
Sources
- ANSES, Proteins: Role, Sources, and Recommended Intakes. https://www.anses.fr/fr/content/proteines-role-sources-et-apports-recommandes
- Jäger R et al., International Society of Sports Nutrition Position Statement: Protein and Exercise, Journal of the International Society of Sports Nutrition, 2017. https://link.springer.com/article/10.1186/s12970-017-0177-8
- Bauer J et al., “Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group,” endorsed by ESPEN, *Journal of the American Medical Directors Association*, 2013. https://www.espen.org/files/PIIS0261561414001113.pdf
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
