How much protein do I need per day?

General guidance is around 0.8 g per kg of body weight, rising to roughly 1.2–2.0 g/kg for athletes and older adults building or preserving muscle.

Do plant proteins have all essential amino acids?

Yes — soy, quinoa and buckwheat are complete on their own, and a varied diet across the day covers requirements without deliberate combining.

Kitovu cha mada · Nutrition & Health

Plant-Based Protein

Protein is the most common question and the least common deficiency. This hub covers requirements by age and activity, amino acid completeness, and high-protein plant foods ranked by density and cost.

Lishe na Afya Lishe ya Mimea

Stories: 5
Writers: 4
Reading time: 20m
Desks: 2

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Soma Pia

Maswali yanayoulizwa sana

How much protein do I need per day?: General guidance is around 0.8 g per kg of body weight, rising to roughly 1.2–2.0 g/kg for athletes and older adults building or preserving muscle.
Do plant proteins have all essential amino acids?: Yes — soy, quinoa and buckwheat are complete on their own, and a varied diet across the day covers requirements without deliberate combining.

Vitovu vinavyohusiana

Plant-Based Kids & FamilyFeeding children, pregnancy and teens on well-planned plant-based diets.Plant-Based Athletes & FitnessPerformance, recovery, creatine and building muscle without animal products.Vitamins & SupplementsB12, D, omega-3, iron, iodine, zinc — what to take and how to test.Heart & Metabolic HealthCholesterol, blood pressure, type 2 diabetes and dietary pattern research.Gut Health & FibreThe microbiome, fermentation, fibre diversity and digestive comfort.Going Vegan: Start HereA practical, evidence-based path from first swap to settled routine.