How Much Protein Do I Need a Day? By Your Weight, and Where to Get It

Most adults need at least 0.8 g of protein per kilogram of body weight a day1, which is 56 g for someone who weighs 70 kg (154 lb). If you train regularly and want to build or keep muscle, the suggested range is 1.4 to 2.0 g per kilogram2: 98 to 140 g at the same weight. In Sufra, protein is a quarter of your calorie goal, so a 1,850-calorie goal comes with 115 g of protein.

In pounds: 0.8 g per kilogram is about 0.36 g per pound, and 1.4 to 2.0 g per kilogram is about 0.64 to 0.91 g per pound.

How many grams of protein for your weight?

Multiply your weight in kilograms by the number that fits you:

A review of 49 resistance-training studies found that extra protein stopped adding muscle at about 1.6 g per kilogram a day4; more than that added no more muscle in those studies.

Pregnancy and breastfeeding need more1, and people with severe kidney disease may need less3: in both cases, ask your doctor.

Table: protein by body weight

The first column is the minimum for most adults; the others are for people over 65 or who train regularly.

How Sufra sets your protein

Sufra splits your calorie goal into 25% protein, 45% carbs and 30% fat (how the goal is worked out is in How many calories do I need a day?). Each gram of protein has 4 calories, so a 1,850-calorie goal comes with 1,850 × 25% ÷ 4 ≈ 115 g of protein. For a man who weighs 82.4 kg (182 lb), that is about 1.4 g per kilogram, inside the range suggested for people who train.

How much protein is in our food?

Every number is for a set amount in grams, from Sufra's food table with its source.

Meat, chicken and fish

A skinless chicken breast (86 g) has 27 g of protein for only 142 calories, and a can of tuna in water 41 g for 220. They are among the highest in protein for their calories.

Arabic dishes

A medium plate of lamb mandi has 43 g of protein, a chicken shawarma sandwich 36 and a medium plate of chicken kabsa 33. That is a lot of protein, but it comes with more calories: 803, 491 and 529.

Eggs and dairy

A boiled egg has 6 g of protein and a pot of Greek yogurt 15, more than twice plain yogurt (7). A glass of laban has 8.

Beans, lentils and nuts

A cup of boiled lentils has 18 g of protein and a cup of boiled chickpeas 15. A small plate of foul has 7, about the same as a small plate of hummus.

Example: a day with 117 g of protein from Arabic food

A day with numbers from the tables above, under a 1,850-calorie goal:

That's 117 g of protein for 1,698 calories. Notice the spread: 20 to 40 g at each main meal, close to the per-meal amount the International Society of Sports Nutrition suggests2.

This is general information, not medical advice, and every number is an estimate. If you have a health condition, ask your doctor or a dietitian before you change how you eat.

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