How Much Protein Is Enough
Protein is not just for people at the gym. From middle age onwards, eating enough protein is how you hold on to your muscle strength and your ability to get about later on.
But · 4 min read · Sep 5, 2026
Protein is the material your body uses to build and repair: muscle, skin, hair, digestive enzymes, antibodies. Unlike fat, the body has no separate store of protein, so your daily meals need to supply it steadily.
How much is enough
For a healthy adult, the recommendation is usually calculated by body weight, around 0.8–1 g of protein per kilogram per day. Older people, people recovering from illness, women who are pregnant or breastfeeding, and people who train a lot usually need more.
A simpler picture than the numbers: each main meal has a portion of protein about the size of your palm, and snacks add an egg, some yoghurt or a handful of nuts and beans.
Sources of protein around the Vietnamese table
- Fish and seafood, worth having a few meals a week
- Lean meat, poultry with the skin removed
- Eggs, milk, yoghurt, cheese
- Tofu, soya beans, mung beans, black beans, peanuts
- Sesame, cashews, pumpkin seeds and other seeds and nuts
Plant protein and animal protein complement each other. People who eat vegetarian should combine several sources through the day, beans with grains for example, to get all the components the body needs.
A few common misunderstandings
Eating a great deal of protein does not make muscles grow by itself. Muscle only develops with movement, particularly exercise that uses strength. Surplus protein is metabolised and excreted, or stored as energy reserve.
Protein powder is not necessary for most people. A balanced meal is almost always enough, and it is cheaper and tastier.
From middle age onwards, muscle mass declines year by year. Eating enough protein along with a few strength sessions a week is how you keep the strength in your legs for the years ahead.
When to ask your doctor
People with chronic kidney disease, severe liver disease or an inherited metabolic disorder need an amount of protein set specifically for them, sometimes lower than the general recommendation. Do not increase your protein or take supplements on your own if you are in this group.
See a doctor if you are losing weight, losing muscle, tired for a long time, eating poorly for several weeks, or if you notice swelling in your legs or frothy urine. This information is for general reference only and does not replace advice from your doctor.
