How much protein do I need a day?
The national reference amount for healthy adults is 0.84 g of protein per kg of body weight for men and 0.75 g per kg for women, rising after age 70. For an 80 kg man that is about 67 g a day.
Updated 21 October 2026. Sources named on the page.
- The reference amount per kg for women and men
- Worked examples you can check
- A commonly used higher figure for people who train
- A starting point, not a target to chase
Keep your results in the Daily Journal
Habits, food, mood and sleep in one private place, with progress charts and a daily research card. Free to start, and your account opens straight away.
- Every claim names its study
- Alone, as a couple or with a group
- Private by default
Your own figure
Enter your age, sex and weight, with an option for regular training, and get a daily amount in grams.
Worked examples
Daily protein = reference grams per kg x body weight in kilograms. If you train regularly, 1.6 g per kg is a commonly used higher figure.
Reference amounts per kg (adults)
| Group | Aged 19 to 70 | Over 70 |
|---|---|---|
| Men | 0.84 g per kg | 1.07 g per kg |
| Women | 0.75 g per kg | 0.94 g per kg |
Examples
| Person | Reference amount | If training (1.6 g per kg) |
|---|---|---|
| Woman, 30 y, 65 kg | 49 g | 104 g |
| Man, 30 y, 80 kg | 67 g | 128 g |
| Woman, 75 y, 60 kg | 56 g | 96 g |
| Man, 75 y, 80 kg | 86 g | 128 g |
Sources: National Health and Medical Research Council (NHMRC), Nutrient Reference Values for Australia and New Zealand, protein: recommended dietary intake; 1.6 g per kg is a commonly used figure for people who train regularly, not a requirement
Figures and sources checked 21 October 2026. General information, not medical advice.
How it is worked out
Multiply your weight in kilograms by the reference grams per kg for your age and sex. A 65 kg woman aged 30: 0.75 x 65 = 48.75, about 49 g a day.
If you train
People who train regularly often aim higher. A commonly used figure is 1.6 g per kg a day, which for 80 kg is 128 g. It is a common starting point, not a rule, and more is not always better.
What it does not cover
The figures are for healthy adults aged 19 and over. They do not apply in pregnancy, breastfeeding, kidney disease or other medical conditions, where needs differ. A doctor or an accredited practising dietitian can advise on your own needs.
Questions
How much protein should a woman eat a day?
The national reference for women aged 19 to 70 is 0.75 g per kg of body weight, so a 65 kg woman gets about 49 g. It rises to 0.94 g per kg after 70.
How much protein should a man eat a day?
The reference for men aged 19 to 70 is 0.84 g per kg, so an 80 kg man gets about 67 g. It rises to 1.07 g per kg after 70.
Do I need more if I lift weights?
Many people who train regularly aim for about 1.6 g per kg. It is a common starting point and not a requirement.
Can I have too much protein?
Very high amounts are not suitable for everyone, for example people with kidney disease. Ask a doctor or dietitian if you have a condition.
Keep going
Track protein as a daily habit
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Your account opens straight away.