Most adults need somewhere between 0.8g and 1.6g of protein per kilogram of body weight per day, depending on how active they are. For a fairly active person weighing 70kg, that is roughly 84g to 112g of protein a day. If you train hard or are trying to build muscle, you sit at the higher end; if you are mostly sedentary, the lower end is usually fine.
Protein does a lot more than build muscle, and if you want a food that makes hitting your target easier, our article on whether biltong is healthy is worth a read, but first let us work out the numbers.
How much protein does the average person need?
The commonly quoted baseline is about 0.8g of protein per kilogram of body weight, which is the minimum to avoid deficiency rather than the amount to thrive on. Many nutrition experts suggest active people aim higher, around 1.2g to 1.6g per kilogram, to support muscle, recovery and fullness. So a 70kg person might target anywhere from 56g at the bare minimum to over 110g if they are training regularly.
The honest truth is that there is a range, not a single magic number. Your weight, your activity and your goals all move the target, so treat these figures as a sensible guide rather than a rule. The right amount for you is the one that leaves you recovering well, staying full and feeling strong.
Do active people need more protein?
Yes. If you lift weights, run, or do physical work, you break down more muscle tissue and your body needs more protein to repair it. That is why athletes and regular gym-goers often aim for the higher end of the range. Eating enough protein is what lets training actually pay off in strength and recovery.
It is not only about muscle, either. More active people tend to be hungrier, and protein is the most filling of the three main nutrients, so a higher-protein diet can help manage appetite as well. That double benefit, recovery plus fullness, is why active people put so much thought into it.
Why does protein matter beyond muscle?
Protein keeps you full for longer, which helps with not over-eating later. It supports your immune system, your hair, skin and nails, and countless processes in the body that quietly rely on it. Come up short over a long period and you feel it in energy, recovery and appetite.
This is why spreading protein through the day, a bit at each meal, tends to work better than trying to cram it all into one sitting. Your body can only use so much at once, so a steady supply is more useful than one enormous serving at dinner.
How do you know if you are getting enough?
The clearest signs of falling short show up over time: slow recovery after exercise, feeling hungry soon after meals, and struggling to build or hold muscle despite training. If that sounds familiar, adding protein at each meal is usually the first thing to try. Most people who think they eat plenty are actually short at breakfast and in the afternoon.
A simple way to check is to roughly tally a normal day. Count the protein at each meal and see where the gaps are. More often than not the gap is between meals, which is exactly where easy, carry-along protein earns its place.
How do you actually hit your protein target?
Build meals around a protein source, eggs, fish, beef, chicken, beans or dairy, and top up the gaps with easy protein between meals. That is where something like biltong earns its place: over 60g of protein per 100g, no sugar, and ready to eat, so a small bag can add a serious chunk of protein to your day without any cooking.
The trick is to plan for the gaps. Most people manage protein at dinner but fall short earlier in the day. Having proper protein you can carry means the mid-afternoon slump does not become a sugary mistake, and your daily total quietly climbs to where you want it.
Can you eat too much protein?
For healthy people, eating a bit above your target is generally not a problem, and any genuine excess is simply used for energy rather than stored as muscle. There is no benefit to going wildly overboard, though. Aim for your range, spread it through the day, and do not obsess over hitting a number to the gram.
If you have a medical condition, particularly with your kidneys, it is worth checking with a doctor before making big changes. For most people, the bigger risk is eating too little protein, not too much, so err towards getting enough rather than fearing a little extra.
Is 100g of protein a day enough?
For many adults, yes. Around 100g suits a moderately active person of average weight quite well. Larger or very active people may want more.
How much protein is in a bag of biltong?
Over 60g per 100g for a lean cut, which makes it one of the easiest ways to push your daily total up.
Is it better to spread protein through the day?
Generally yes. Eating protein at each meal, rather than all at once, gives your body a steady supply to work with.
What are the easiest high-protein foods to add?
Eggs, dairy, tinned fish and biltong are all simple to add without much cooking. Biltong in particular travels well and needs no preparation.
If you want protein that makes your daily target easier to hit, shop our biltong. Packs are 17.50 EUR, there is a monthly subscription so you always have some in, and every batch is made by hand in Sintra and ships within Portugal.
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