How Much Protein Per Day? An Australian Guide to Your Daily Needs
Most Australian adults need about 0.84 g of protein per kilogram of body weight a day for men and 0.75 g/kg for women. That is the Recommended Dietary Intake (RDI) in the NHMRC Nutrient Reference Values, or roughly 64 g a day for an average man and 46 g for an average woman. If you train regularly, sports nutrition experts suggest more: the Australian Institute of Sport (AIS) puts athletes in heavy training at 1.2 to 1.6 g/kg, and the International Society of Sports Nutrition (ISSN) suggests 1.4 to 2.0 g/kg for building and keeping muscle.
The official RDI for Australian adults
The NHMRC Nutrient Reference Values set these adult protein RDIs:
- Men 19 to 70: 0.84 g/kg a day (64 g a day)
- Women 19 to 70: 0.75 g/kg a day (46 g a day)
- Men over 70: 1.07 g/kg a day (81 g a day)
- Women over 70: 0.94 g/kg a day (57 g a day)
The gram figures assume an average-sized adult, so the per kilo number is more useful. Note that the RDI goes up after 70.
Australian healthy eating advice also includes extra serves of protein foods during pregnancy, so ask your doctor or midwife about your needs.
How much protein do you need if you train?
The RDI is for the general population, not people training hard. Sports nutrition sources give higher ranges:
- Australian Institute of Sport: athletes in heavy training should aim for 1.2 to 1.6 g/kg a day, which is up to double the sedentary recommendation. The AIS lists 1.6 to 2.4 g/kg for athletes trying to drop body fat while holding on to muscle.
- ISSN position stand (2017): 1.4 to 2.0 g/kg a day is enough for most exercising people to build and maintain muscle. It notes that resistance-trained people eating in a calorie deficit may need 2.3 to 3.1 g/kg to keep lean mass.
If you train a few times a week for general fitness, the lower end is a sensible start. If you lift seriously or are in a heavy training block, aim for the middle. More is not automatically better.
Daily protein targets by body weight
Figures are rounded to the nearest gram.
| Body weight | RDI, women 19 to 70 (0.75 g/kg) | RDI, men 19 to 70 (0.84 g/kg) | Heavy training, AIS (1.2 to 1.6 g/kg) | Muscle building, ISSN (1.4 to 2.0 g/kg) |
|---|---|---|---|---|
| 60 kg | 45 g | 50 g | 72 to 96 g | 84 to 120 g |
| 70 kg | 53 g | 59 g | 84 to 112 g | 98 to 140 g |
| 80 kg | 60 g | 67 g | 96 to 128 g | 112 to 160 g |
| 90 kg | 68 g | 76 g | 108 to 144 g | 126 to 180 g |
| 100 kg | 75 g | 84 g | 120 to 160 g | 140 to 200 g |
For your own number, multiply your weight in kilograms by the figure that fits you. For example, 75 kg at 1.4 g/kg is about 105 g a day.
How much protein per meal?
Spreading protein through the day matters too. The AIS suggests about 0.3 to 0.4 g/kg at each meal or snack, which usually works out to 15 to 30 g, eaten over 3 to 5 occasions a day. The ISSN gives a similar guide of 0.25 g/kg or 20 to 40 g per serve, spread every 3 to 4 hours.
So an 80 kg person might eat 24 to 32 g of protein at breakfast, lunch, dinner and one snack. That adds up to 96 to 128 g, which lands right in the AIS training range. Adding protein to a light breakfast is often the easiest fix.
Food first: protein in everyday foods
Most people can reach their target with regular meals. Approximate figures from the FSANZ Australian Food Composition Database:
| Food and amount | Approx. protein |
|---|---|
| Lean rump steak, grilled, 100 g | 32 g |
| Chicken breast, grilled, 100 g | 30 g |
| Tuna, canned in brine, drained, 100 g | 26 g |
| Atlantic salmon fillet, grilled, 100 g | 23 g |
| Firm tofu, 170 g | 22 g |
| Cottage cheese, 100 g | 17 g |
| Eggs, 100 g (about two eggs) | 12 g |
| Lentils, boiled, 150 g | 11 g |
| Natural yoghurt, 200 g | 10 g |
| Cow's milk, regular, 250 mL | 8.5 g |
| Almonds, 30 g | 6 g |
If you eat plant-based, mix legumes, tofu, soy milk, nuts and seeds across the day.
Where protein powder fits
The Better Health Channel notes that protein powders are unnecessary for most Australians, who already get enough protein from food. For people who train, powder is a convenience tool. The AIS says it can be useful when:
- you want quick, easy-to-digest protein straight after a key session
- a meal or snack is usually low in protein, such as breakfast or a late snack
- your appetite is low, or you have limited time or access to protein foods
- you are eating less overall and need a higher protein intake
The AIS notes that a serve providing 20 to 40 g of protein covers most needs, and suggests keeping supplements to 1 to 2 serves a day. If you compete in a tested sport, choose a product that is batch tested for banned substances.
Comparing options? See our best protein powder guide, whey isolate vs whey blend or the vegan protein powder guide, or browse our protein powder collection.
Who should check with a doctor first
Talk to your GP or an Accredited Practising Dietitian before raising your protein if you:
- have kidney disease (some people need moderate amounts, while people on dialysis may need more)
- are pregnant or breastfeeding
- have another medical condition or take regular medication
The Better Health Channel also warns against very high-protein fad diets that push 200 to 400 g a day, which is more than five times the recommended amount. This guide is general information, not medical advice.
How Supps247 can help
Pop into one of our 18 stores across Victoria and Brisbane and our team can help you compare labels and protein per serve, and you can taste products in store. Use the store locator to find your nearest shop.
Online, we deliver Australia wide with free shipping on orders of $100 or more (see shipping information), or you can click and collect locally. New to supplements? Try our beginner's guide.
FAQs
How much protein per day do I need to build muscle?
The ISSN suggests 1.4 to 2.0 g of protein per kilogram of body weight a day for most people who exercise and want to build or maintain muscle. For a 70 kg person, that is about 98 to 140 g a day. Spreading it over 3 to 5 meals and snacks is a good approach.
Is 100 g of protein a day too much?
For most healthy adults who train, 100 g a day is well within the ranges suggested by the AIS and ISSN, especially if you weigh 70 kg or more. It is more than the RDI, which is a minimum for general health rather than a training target. If you have kidney disease or another medical condition, check with your doctor first.
How much protein can your body use in one meal?
The AIS suggests about 0.3 to 0.4 g/kg per meal or snack, usually 15 to 30 g, and the ISSN suggests 20 to 40 g per serve. Rather than worrying about a hard limit, aim for a solid serve of protein at each meal and spread it through the day.
Do older adults need more protein?
Yes. The NHMRC RDI rises after age 70, to 1.07 g/kg a day for men and 0.94 g/kg a day for women. That works out to about 81 g and 57 g a day for an average-sized older man and woman.
Can I get enough protein without protein powder?
Yes. Most Australians already meet their protein needs from food, and foods like meat, fish, eggs, dairy, tofu and legumes can cover even higher training targets. Protein powder is simply a convenient option when food alone is hard to fit in.
Sources: NHMRC Nutrient Reference Values for Australia and New Zealand; Australian Institute of Sport, Isolated protein supplement fact sheet; International Society of Sports Nutrition Position Stand: protein and exercise (2017); FSANZ Australian Food Composition Database; Better Health Channel, Protein; NIDDK, Eating and nutrition for chronic kidney disease.
