How Much Protein Per Day? (Ireland, 2026)

“How much protein should I eat?” has no single answer for everyone. The EU adult Population Reference Intake is 0.83g/kg for the general population. That is a population reference value, not a deficiency line and not a resistance-training target.

How much protein per day, in grams

A large resistance-training meta-analysis estimated a breakpoint near 1.6g/kg/day for added gains in fat-free mass. The uncertainty around that estimate reached roughly 2.2g/kg/day. That makes 1.6–2.2g/kg a useful reference band for many people who lift, not proof that everybody below it loses muscle or nobody above it benefits.

• 60kg — 96 to 132g a day
• 70kg — 112 to 154g a day
• 80kg — 128 to 176g a day
• 90kg — 144 to 198g a day
• 100kg — 160 to 220g a day

Quick calculation: multiply bodyweight in kg by 1.6 for a starting point; the list above shows 1.6–2.2g/kg for context. During a calorie deficit, resistance training and adequate protein can help preserve lean mass, but needs vary. Want the arithmetic alongside calories and macros? The free macro calculator does it in seconds; start with the TDEE calculator if you need the calorie estimate first.

Protein in everyday Irish supermarket foods

Protein per 100 calories is useful when calories are tight. Our 10g per 100 kcal line is a strict comparison benchmark: it means 40% of the food's energy comes from protein. It is not the legal definition of a “high protein” claim; EU rules set that threshold at 20% of energy from protein. Neither measure tells you the food's whole nutritional value.

The examples show the trade-off: lean meat, tuna and Skyr provide more protein per calorie than cheese, oats or bagels. Exact values vary by brand, portion and preparation, so check the pack you use.

If you are using protein and training to change your shape rather than simply lose scale weight, add a repeatable body-fat estimate to your longer trend.

For a larger product list, search the free Calories in Ireland database. For source-checked side-by-side label comparisons, use the Protein Swap Lab.

For a separate label comparison of selected protein powders, see protein per 100 calories.

Protein in your portion

Use the protein figure from your own pack. Enter its value per 100g (or per 100ml for a drink), then your portion in the same unit. This scales the label; it does not set a daily target.

For product examples, see the existing Lidl and Aldi protein guides, and check your pack for the current label.

To compare several labels on equal terms, use the Protein Swap Lab. It can hold protein or calories constant, so the portion difference is visible.

How to actually hit the number

Nobody reaches 170g by accident. Three things do it:

1. Anchor every meal with a protein source first, then build the rest of the plate around it.
2. Repeat your breakfasts. A high-protein breakfast you can make half asleep removes the hardest decision of the day.
3. Measure uncertain portions when accuracy matters. Oils, spreads and loose servings are easy to misjudge. Our free calorie & macro tracker scans barcodes so you are not typing numbers in.

A worked example — a full week of meals at roughly 170g of protein a day, using everyday items from Aldi or Lidl — is in the 7-day meal plan.

Do you need protein powder?

No. Powder is a convenience food: a fast, cheap 25g when you are short at 9pm. It is not more effective than chicken, and the industry markets it as though it were. If your protein is already close, a tub changes nothing but your bank balance.

Protein density: the most efficient sources

Lean meat, fish and some high-protein dairy products tend to score well on protein per 100 calories. Marketing on the front of a pack does not settle the comparison; use the nutrition label. More examples are in the high-protein foods in Irish supermarkets guide.

Frequently Asked Questions