How Much Protein Per Day? UAE Guide by Weight and Goal (2026)

How much protein per day do you need? The official RDA is 0.8 g of protein per kilogram of bodyweight, which covers basic needs for a sedentary adult. If you lift weights or train hard, aim for about 1.6 g/kg a day (Morton et al., 2018), within a practical range of 1.4–2.0 g/kg (Jäger et al., 2017).

For a 75 kg adult who trains, that is roughly 120 g of protein a day. Food should cover most of it; a shake such as Applied Nutrition ISO-XP is an easy way to fill the gap. Browse the full range in our whey protein collection. Protein contributes to the growth and maintenance of muscle mass.

Quick answer

• Baseline (RDA): 0.8 g per kg of bodyweight per day.
• If you train: about 1.6 g/kg, within a 1.4–2.0 g/kg range.
• Cutting phase: the upper end, around 2.0 g/kg, helps you hold on to muscle.
• Older adults: 1.0–1.2 g/kg, or more if active.
• Per meal: 0.3–0.4 g/kg, spread over 3–4 meals.

How much protein per day by bodyweight and goal

Multiply your bodyweight in kilograms by the factor for your goal. The table does the maths for common bodyweights. Numbers are grams of protein per day, rounded.

If you carry a lot of extra bodyweight, base the sum on your goal weight rather than your current weight, otherwise the number comes out higher than you need.

Why 0.8 g/kg is a floor, not a target

The 0.8 g/kg RDA was set to cover the basic needs of the general population, not to support training. It is the minimum most healthy adults need to stay in nitrogen balance. People who lift, play sport or do long sessions break down and rebuild more muscle tissue, so their needs are higher.

The clearest data comes from Morton et al. (2018), a meta-analysis of 49 trials with 1,863 participants in the British Journal of Sports Medicine. Extra protein added to resistance training increased gains in muscle mass, and the benefit levelled off at around 1.6 g/kg per day. Some people kept benefiting up to about 2.2 g/kg, so 1.6 g/kg is a sensible target and 2.2 g/kg a sensible ceiling.

The International Society of Sports Nutrition position stand (Jäger et al., 2017) lands in the same place: 1.4–2.0 g/kg per day is enough for most people who exercise.

How much protein in a cutting phase?

When you eat less than you burn to lean out, your body is more likely to use muscle for energy. Higher protein helps protect it. The ISSN notes that intakes towards the top of the range, and possibly above it, help preserve lean mass during a diet phase (Jäger et al., 2017). In practice, 1.8–2.2 g/kg covers most people.

Protein is also filling, which makes a lower-calorie diet easier to stick to. For product choices during a diet phase, read Best Protein for Cutting in the UAE.

Protein for older adults

Muscle becomes less responsive to protein with age. The PROT-AGE study group (Bauer et al., 2013) recommends 1.0–1.2 g/kg per day for healthy adults over 65, and at least 1.2 g/kg for those who are active. Pairing protein with strength training twice a week is the most effective way to keep muscle as you get older.

How much protein per meal?

Aim for 0.3–0.4 g/kg of protein per meal, spread across 3–4 meals. Schoenfeld and Aragon (2018) suggest about 0.4 g/kg per meal over at least four meals to maximise muscle building. For a 75 kg person that is 23–30 g per meal.

Larger servings are not wasted; they are simply used more slowly. But spreading protein through the day makes the daily total easier to reach, and it keeps you full between meals.

Food first, then powder to fill the gap

Whole foods bring protein together with fibre, vitamins and minerals, so build your day around them first. Typical protein per portion:

• 3 eggs: about 18 g
• 150 g cooked chicken breast: about 45 g
• 150 g cooked fish such as hammour or salmon: about 30–35 g
• 200 g Greek yoghurt: about 20 g
• 1 cup cooked lentils: about 18 g
• 250 ml laban: about 8 g

Count what you already eat in a normal day. If you are 30–50 g short of your target, one or two shakes close the gap without extra cooking. That is when a protein powder makes most sense: busy mornings, after training, or when appetite is low in the summer heat.

Which protein powder fits which person

• ISO-XP: ultra-filtered whey isolate, very low in fat, carbohydrate and lactose. A good fit if regular whey feels heavy or you are in a cutting phase.
• Critical Whey: a creamy blend of concentrate, isolate and hydrolysed whey for everyday use.
• BEEF-XP: clear beef protein isolate that mixes with water into a light, juice-style drink. Dairy free and lactose free, which suits the UAE heat.

Our pick — in stock in the UAE: Applied Nutrition ISO-XP Whey Protein Isolate — a clean, low-lactose way to add protein when food alone falls short.

Not sure which type suits you? Our Best Whey Protein in the UAE guide compares them side by side.

Protein timing in the UAE and during Ramadan

Your daily total matters far more than exact timing. A simple pattern works for most people: protein at breakfast, a shake or meal within a couple of hours after training, and a protein-rich dinner. In summer, many people train early morning or late evening to avoid the heat; just move the post-training meal with your session.

During Ramadan you have a shorter eating window, so split protein across two or three points:

• Iftar: a normal protein-rich meal, such as grilled chicken, fish or lentil soup with the main dish.
• After taraweeh or a late training session: a shake, Greek yoghurt or eggs.
• Suhoor: slower foods such as eggs, laban, yoghurt or cheese, and plenty of water.

More detail in our protein timing guide.

Is high protein safe for your kidneys?

For healthy adults, yes. A meta-analysis of 28 studies found that higher-protein diets did not change kidney function in people without kidney disease (Devries et al., 2018, Journal of Nutrition). In a one-year crossover study, trained men eating about 2.5–3.3 g/kg a day showed no harmful effects on kidney markers (Antonio et al., 2016).

The picture is different if you already have kidney disease or reduced kidney function. In that case your doctor sets your protein target. Read more in Protein and Kidney Health.

Frequently asked questions

How much protein per day do I need to build muscle?

About 1.6 g per kg of bodyweight per day, within a range of 1.4–2.0 g/kg, combined with regular resistance training. Some people benefit up to about 2.2 g/kg.

Is 0.8 g of protein per kg enough?

It is enough to meet basic needs for a sedentary adult. If you train, play sport or are over 65, your needs are higher, usually 1.2–2.0 g/kg depending on your goal.

How much protein can my body use in one meal?

Aim for 0.3–0.4 g per kg of bodyweight per meal, spread across 3–4 meals. Larger servings are still used, just more slowly.

Do I need protein powder to hit my target?

No. Food comes first. A powder is a convenient way to fill the gap when food alone falls short, for example after training or on busy days.

Can I have protein on rest days?

Yes. Muscle repair continues on rest days, so keep your daily protein target the same every day.

Is a high-protein diet safe for healthy kidneys?

Research in healthy adults shows no harm to kidney function from higher-protein diets. If you have a kidney condition, ask your doctor what intake suits you.

Find your protein in the UAE

Work out your number from the table, see how much your meals already give you, and fill the rest with a protein that suits your stomach and your goal. Shop ISO-XP, Critical Whey or BEEF-XP, or browse the full whey protein collection. SupplMentor is a UAE online supplement store, delivered across the UAE. Questions? Message us on WhatsApp.

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Disclosure: This article mentions products we sell at SupplMentor.
Medical disclaimer: Education only. Not a substitute for advice from a physician or dietitian. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.
Last updated: October 2026.