Why protein matters, and how much you actually need

Numbers worth knowing

• 0.83 g per kg of body weight per day: the WHO/FAO/UNU safe level for healthy adults.
• 65 g a day for men and 60 g for women aged 19 to 29: Indonesia's national guideline (AKG).
• At least 1.0 to 1.2 g per kg per day: what the PROT-AGE expert group recommends for people over 65.
• People report feeling somewhat fuller after higher-protein meals. A 2015 review calls the effect modest.
• One large egg has about 6 g. 100 g of tempeh has 19 to 20 g. 100 g of cooked chicken breast has about 31 g.

What protein does

Almost everything your body does runs on protein. Muscle is built from it. The enzymes that digest your lunch are proteins. So are skin, hair and antibodies. Your body breaks these down and rebuilds them all day long, and the new material comes from what you eat.

Because the body keeps no dedicated store of it, what counts is not one huge serving now and then, but enough of it, regularly.

How much is enough

The WHO figure, 0.83 g per kg, is the level that covers nearly all healthy adults. At 60 kg that is about 50 g a day; at 75 kg, about 62 g. It is a minimum for good-quality protein, not an athlete's target. A mostly plant-based diet needs somewhat more.

Indonesia's own guideline, the Ministry of Health's AKG, sets it higher: 65 g a day for men and 60 g for women aged 19 to 29.

For people over 65, the PROT-AGE expert group recommends more, at least 1.0 to 1.2 g per kg, to help hold on to muscle. If you have kidney disease, follow your doctor's advice rather than this article.

Protein and fullness

A 2015 review in the American Journal of Clinical Nutrition found a modest satiety effect: people report feeling fuller after higher-protein meals than after lower-protein ones.

The same review did not find that people then eat less at their next meal. Treat fullness as a small bonus, not the reason to eat protein.

What it looks like on a plate

You do not need a tub of powder. One large egg has about 6 g. 100 g of tempeh has 19 to 20 g. 100 g of cooked chicken breast has about 31 g, and cooked lean beef has about 27 to 30 g, depending on the cut.

The easy rule: make sure every meal has one clear source of protein, and spread it from morning to night instead of saving it all for dinner.

Quick questions

How much protein do I need per day?

The WHO safe level for healthy adults is 0.83 g per kilogram of body weight per day, which is about 50 g for a 60 kg person. Indonesia's AKG sets 65 g for men and 60 g for women aged 19 to 29. People over 65 are advised to aim for at least 1.0 to 1.2 g per kg.

Is tempeh a good source of protein?

Yes. Tempeh has 19 to 20 g of protein per 100 g, and because it is made from soybeans it provides all the essential amino acids.

Can you eat too much protein?

Healthy adults commonly eat well above the minimum without problems. The main exception is people with kidney disease, who should follow their doctor's advice.