How much protein do you need per day?
The short answer
The official Australia and New Zealand Nutrient Reference Value (NRV) for protein is approximately 0.84g per kilogram of body weight per day for the average sedentary adult. For a 65kg adult that's roughly 55g/day; for an 80kg adult, roughly 67g/day. The commonly quoted flat figures — around 46g/day for women and 64g/day for men — are population averages based on typical body weights, not a fixed number that applies regardless of how much you weigh.
Why "per kilogram" matters more than a flat number
A flat "46g" or "64g" figure is a reasonable rule of thumb, but your own target scales with your body weight. A rough per-kilogram method: multiply your weight in kilograms by 0.8–1.0 for a general baseline. Someone who weighs 90kg needs meaningfully more than someone who weighs 55kg, even though both might get quoted the same flat number.
When you might need more
The baseline NRV is calibrated for a sedentary adult maintaining, not building, muscle mass. Common reasons to target higher intakes (often cited in the range of 1.2–2.0g per kilogram of body weight):
- Regular strength training or endurance training
- Older adults (roughly 65+), to help offset age-related muscle loss
- Pregnancy and breastfeeding
- Recovering from illness, injury or surgery
These are general guidelines, not a personalised prescription — if you're targeting a specific higher intake for training or a medical reason, it's worth checking with a doctor or dietitian, particularly if you have kidney disease, where high protein intake needs medical supervision.
Finding high-protein products on DietTribe
See our highest-protein products by category report for real NZ products ranked by protein per 100g, or our guide on how much protein is in an egg for one of the most common everyday sources.
Frequently asked questions
Is more protein always better?
Not necessarily. For most people who aren't training intensely, eating well above the reference intake doesn't add much benefit and just displaces other nutrients or adds calories. The reference intake is a baseline, not a ceiling to avoid — but "more is always better" isn't supported either.
Do I need protein powder or shakes to hit my target?
Usually not. Most adults eating a varied diet with regular servings of meat, fish, eggs, dairy or legumes reach the reference intake through food alone. Protein powder is a convenient top-up for people with very high targets (e.g. some athletes) or smaller appetites, not a requirement.
Does protein need change with age?
Yes — evidence suggests older adults (roughly 65+) may benefit from intakes above the standard reference values to help maintain muscle mass, and pregnancy/breastfeeding also raise requirements. This is general population guidance, not personalised advice — talk to your doctor or a dietitian about your specific situation.