How Much Daily Protein Do You Need? Depending on Your Lifestyle
Protein is one of the fundamental pillars of a balanced diet. We all know it's important, but it's not always clear how much we actually need. Does it depend on your weight? Age? Whether you exercise or not? Spoiler alert: yes — it depends on all of that. In this article, we explain it simply and clearly, so you can adjust your protein intake to your real life — not to magic formulas.
General recommendation: the starting point
According to the WHO, the minimum recommended daily protein intake for adults is 0.8 grams per kilogram of body weight. That means if you weigh 70 kg, you’d need at least 56 grams of protein per day.
But be careful — that figure is a minimum. If you exercise, are over 65, or are pregnant, your daily protein needs may be significantly higher.
How does the amount of protein needed vary depending on your lifestyle?
Here's a guide to adjusting your daily protein intake based on your current situation:
| Lifestyle | Recommended dose (g/kg weight/day) |
|---|---|
| Sedentary | 0.8 – 1.0 |
| Active (light exercise 3-4 times/week) | 1.2 – 1.6 |
| Athlete (regular training) | 1.6 – 2.2 |
| Seniors (+65 years) | 1.2 – 2.0 |
| Pregnancy / breastfeeding | 1.1 – 1.5 |
| Vegetarians / Vegans | +10–15% more than usual |
As you can see, your daily protein intake should be tailored not just to your weight, but also to your routine. If you exercise, you need more. If you follow a vegan or vegetarian diet, you need more. And if you're in a stage of life where your body demands more nutrients — like pregnancy or aging — your intake should increase accordingly.
Can I exceed my daily protein intake?
Although protein is vital, exceeding the recommended daily protein intake for prolonged periods can put a strain on the kidneys, especially if you're already predisposed to kidney problems. Furthermore, consuming more protein won't lead to more muscle gain if you don't train or maintain a good caloric balance.
The goal is not to overdo it, but to adjust your daily protein intake to your actual needs .
How to meet your protein needs without overcomplicating things
The easiest and most effective way to meet your daily protein intake is to combine protein-rich plant foods (such as legumes, nuts, tofu, or quinoa) with clean, functional supplements when needed.
A shake like Tronk Strawberry or Tronk Chocolate makes it easy: it provides 23.7g of complete protein per serving , thanks to its organic blend of pea and rice, with no added sugars or artificial additives. It’s the perfect way to top up your protein intake after a workout or on days when you’re short on time for a proper meal.
Bottom line: Your daily protein intake is as unique as you are.
There's no magic number. Your recommended daily protein intake varies depending on who you are and how you live. The important thing is to know your needs, listen to your body, and choose healthy, quality protein sources.
At Tronk, we believe that nutrition should adapt to you, not the other way around. That's why we create products that help you reach your daily protein goal in a simple and safe way — and that you can easily incorporate into your diet in a variety of surprising and delicious ways.
If you're also committed to complete, no-nonsense plant-based protein, follow us on Instagram or Facebook . We'd love to see how you train and hear about your experience with protein made the way it should be: powerful, real, and free from crap.
