How much protein do you need a day?

Q: How much protein should each meal have?

A good goal is 20 to 40 g per meal, spread across the day. You don’t need to hit it exactly: a breakfast with eggs or yogurt and a lunch with beans, chicken or fish already get you close.

I’m Yema, and protein is what people ask me about most. The good news: you don’t need to count every gram, just spread it well across your meals.

YemaYour companion for eating better.

Updated October 19, 2026 · 3 min read

The reference number

For a healthy adult, the US National Academies suggest 0.8 g of protein per kilogram of body weight a day.¹ In Europe, EFSA lands on almost the same number: 0.83 g per kilogram.²

That’s what your body needs to be well, not the same goal for everyone. If you do strength or endurance training, sports guidelines suggest 1.2 to 2.0 g per kilogram a day.³ In the app, your goal comes from your profile and tells you where it comes from.

Better spread out than all at once

More than the daily total, it helps to spread it out. A meal with 20 to 40 g of protein is a good goal for most people.⁴ That way you reach your number without a huge dinner at the end of the day.

Protein can also keep you a little fuller. Studies see a modest effect on how you feel after eating, not always on how much you eat at the next meal.⁵ That’s why I suggest it mostly at breakfast and at the meal where you get hungriest.

Where to find it, the easy way

A large egg has about 6 g of protein, a 170 g pot of plain Greek yogurt about 17 g and a cup of cooked lentils about 18 g.⁶ Two or three of those a day already get you far.

If you don’t eat meat, you can get there too: beans, tofu, eggs and dairy go well together, and a well-planned vegetarian way of eating is healthy.⁷ I keep in mind how you eat whenever I suggest something.

What if I eat more than that?

For most people, going a little over isn’t a problem, but there’s no need to overdo it. The National Academies put protein at 10 to 35 % of the day’s calories.¹ If you have kidney disease, your doctor decides your number.

Frequently asked questions

How much protein do I need a day?

For a healthy adult, the reference is 0.8 g per kilogram of body weight a day.¹ If you do strength or endurance training, it can go up to 1.2 to 2.0 g per kilogram.³ With a health condition, such as kidney disease, ask your doctor before changing it.

How much protein should each meal have?

A good goal is 20 to 40 g per meal, spread across the day.⁴ You don’t need to hit it exactly: a breakfast with eggs or yogurt and a lunch with beans, chicken or fish already get you close.

Does protein help you feel less hungry?

It can help a little. Meals with more protein leave you feeling somewhat fuller, though they don’t always make you eat less later.⁵ It’s a modest effect, so it works best together with fiber, water and good sleep.

Sources

US National Academies, 2005Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
EFSA, 2012Scientific Opinion on Dietary Reference Values for protein (resumen de 2017)
Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM, 2016Nutrition and Athletic Performance (joint position statement)
ISSN, 2017International Society of Sports Nutrition Position Stand: protein and exercise
Leidy et al., 2015The role of protein in weight loss and maintenance
USDAFoodData Central
Academy of Nutrition and Dietetics, 2016Position of the Academy of Nutrition and Dietetics: Vegetarian Diets

Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.