How much protein do you actually need?
Last updated August 2026
Protein is the macro most people under-eat and the one that most reliably improves body composition, hunger and recovery. Here is the number, the food list and the day-plan.
Your target
Sedentary adult
0.8–1.0 g per kg — the survival minimum, not the optimum.
Active or losing weight
1.6–2.0 g per kg. This is the range with the strongest evidence.
Building muscle
1.8–2.2 g per kg, spread across three or four meals.
Over 60
At least 1.2–1.5 g per kg to slow age-related muscle loss.
Use your target weight, not your current weight, if you are carrying a lot of fat.
Cheap, high-quality sources in Malaysia
Eggs
6 g each. Cheapest complete protein available.
Chicken thigh/breast
25–31 g per 100 g cooked.
Ikan kembung, selar, tenggiri
20–24 g per 100 g, plus omega-3.
Tofu & tempeh
8 g and 19 g per 100 g — tempeh is the better buy.
Dhal and chickpeas
9 g per cooked cup, with fibre attached.
Greek yoghurt / milk
10 g per 100 g / 8 g per glass.
Anchovies (ikan bilis)
Very protein-dense, but watch the sodium.
Spread it out
Your body uses protein best in 25–40 g doses. Three meals at 30 g plus one snack at 20 g gets a 70 kg adult to 110 g without any powder.
A realistic Malaysian day: two eggs and yoghurt at breakfast (26 g), chicken rice at lunch (35 g), tempeh and fish with dinner (35 g), milk before bed (8 g).
Common myths
"Protein damages your kidneys"
Not in healthy people. If you have kidney disease, follow your doctor's limit.
"You need a shake"
Powder is convenience, not magic. Food first, shakes only when time is short.
"More is always better"
Above ~2.2 g/kg the extra is just calories. Spend them on carbs or fat instead.