BaseworkGuides Protein
How much protein do you need?
If you want to keep or build muscle, most research points to about 1.6 g of protein per kg of body weight a day. For someone who weighs 70 kg, that's about 112 g. The UK guideline of 0.75 g per kg is the minimum to avoid a shortfall, not the amount that helps you stay strong.
The short answer
| What you want | Protein a day | At 70 kg |
|---|---|---|
| The UK minimum | 0.75 g per kg | 53 g |
| Healthy and over 65 | 1.0 to 1.2 g per kg | 70 to 84 g |
| Active and over 65 | 1.2 g per kg or more | 84 g or more |
| Maintain | 1.6 g per kg | 112 g |
| Build and retain muscle | 1.9 g per kg | 133 g |
| Training hard | 2.2 g per kg | 154 g |
The last three rows are the three protein focuses in Basework. You pick one, and the app works out your grams.
Why the minimum isn't the target
The UK's Reference Nutrient Intake, 0.75 g per kg, is set to cover the basic needs of almost everyone. It wasn't set for building muscle, or for keeping it as you get older.
A review of 49 strength training trials found that people kept gaining muscle as protein went up, to about 1.6 g per kg a day. The International Society of Sports Nutrition puts 1.4 to 2.0 g per kg as enough for most people who exercise to build and keep muscle.
From 50
As we get older, the body makes less use of each meal's protein. The PROT-AGE group of experts advises at least 1.0 to 1.2 g per kg a day from 65, and 1.2 g or more for people who are active.
Basework suggests the higher focus, Build and retain muscle, from 50. That's the app's own earlier start, so the habit is in place well before 65. You can change it at any time.
Spread it across the day
Protein works best in steady doses, not all at dinner. The ISSN advises 20 to 40 g in each meal, every 3 to 4 hours. In one trial, the same daily protein spread evenly over three meals led to more muscle protein made over the day than when most of it came at dinner.
Basework splits your goal 30% breakfast, 30% lunch, 30% dinner and 10% snack. At 112 g a day, that's about 34 g at each meal and 11 g as a snack.
- Breakfast34 g
- Lunch34 g
- Dinner33 g
- Snack11 g
What 30 g of protein looks like
- 140 g raw chicken breast
- 120 g tinned tuna, drained
- 4 eggs about 28 g
- 280 g skyr
- 250 g cottage cheese
- 180 g firm tofu
Most meals get there with one of these, plus beans, lentils, dairy or grains alongside. The Basework recipes show the protein for each meal.
Work out yours
Basework works out your daily protein from your weight and focus, then tracks it as you log meals by photo, barcode or voice. Every figure in the app links to its source.
If you have a kidney condition, ask your doctor or dietitian how much protein is right for you.
Sources
- British Nutrition Foundation, Nutrition Requirements: UK Reference Nutrient Intake, 0.75 g per kg a day for adults.
- Morton et al. 2018, British Journal of Sports Medicine: 49 trials, no further muscle gain above about 1.62 g per kg a day.
- Jäger et al. 2017, ISSN position stand: protein and exercise: 1.4 to 2.0 g per kg a day; 20 to 40 g per dose, every 3 to 4 hours.
- Bauer et al. 2013, PROT-AGE Study Group: at least 1.0 to 1.2 g per kg a day over 65, 1.2 g or more if active; severe kidney disease is the exception.
- Mamerow et al. 2014, Journal of Nutrition: protein spread evenly over three meals made more muscle protein over the day.
- Food figures: the app's Sources screen (chicken breast 21.5 g, tuna 25 g, skyr 10.6 g, cottage cheese 12 g, tofu 16.5 g per 100 g; an egg about 7 g).