Question 1

How much protein do I need a day?

Accepted Answer

A non-training adult needs at least 0.8 g per kg, about 56 g for 70 kg. People who train or build muscle need more, up to 1.6–2.2 g/kg.

Question 2

Can too much protein be harmful?

Accepted Answer

For a healthy person 2 g/kg is generally fine, but people with kidney disease should have their protein set by a doctor.

Question 3

Which foods have the most protein?

Accepted Answer

Meat, fish, eggs, quark, Greek yoghurt, legumes and tofu. See the stebi.me list of the highest-protein products.

Question 4

How should I spread protein through the day?

Accepted Answer

Splitting it over 3–4 meals of 20–40 g each makes the daily target easier to reach.