Doctor Explains Daily Protein Requirements: How Much Does a 70kg Person Need?

Jakarta, CNBC Indonesia – Protein is an important nutrient that the body needs every day. However, each person’s protein requirements can vary depending on body weight and physical activity.

Doctor and health educator Dion Haryadi said adult protein requirements can generally be calculated according to body weight. As a guide, someone weighing 70kg needs about 70 grams of protein a day.

“It is usually around 1 gram per kilogram of body weight. So an adult who weighs about 70kg needs around 70 grams of protein a day,” Dion said at the “From the Sea to the Plate: Time to Consume Seafood, for Health, for the Future” talk at the Bhineka Tunggal Ika Building of Indonesia’s Food and Drug Authority (BPOM) in Jakarta on Tuesday (27 October 2026).

Dion said he tends to recommend a slightly higher protein intake for adults, at around 1.2 to 1.5 grams per kilogram of body weight per day. On that basis, someone weighing 70kg could consume about 84 to 105 grams of protein daily, depending on their needs and health condition.

People who exercise regularly and want to build muscle may need more. Dion said he consumes around 140 to 150 grams of protein each day because he trains regularly to increase muscle mass.

Eating 100 grams of fish does not mean getting 100 grams of protein

Dion also cautioned people against misunderstanding the amount of protein in food. Eating 100 grams of fish or chicken does not mean the body receives 100 grams of protein.

For example, 100 grams of tempeh contains about 19 grams of protein. Some types of fish contain more protein and are relatively low in fat. Figures presented at the event gave the following estimated protein content per 100 grams of food:

• Skipjack tuna: 26 grams

• Fresh prawns: 24 grams

• Indian mackerel: 21.4 grams

• Tempeh: 19 grams

• Catfish: 18 grams

• Commercial chicken eggs: 12.6 grams

• Tofu: 8.1 grams

These figures are estimates and may vary according to the type of food and how it is prepared. Dion explained that one advantage of animal protein is that it contains all the essential amino acids.

“The body needs these amino acids but cannot produce them itself, so they must be obtained from food,” he said.

However, this does not mean plant protein is inferior. Some plant-based sources, such as soybeans, also contain all the essential amino acids.

Alongside protein, Dion highlighted omega-3 fatty acids as one of the advantages of fish compared with some other protein sources. Omega-3 is an important nutrient that the body must obtain through food, he said.

“I try to get my family into the habit of eating fish every week. We make sure there is a fish dish on the menu each week,” he said.

He added that healthy eating does not have to be difficult. People can start by choosing fish when eating out or by keeping more convenient ingredients at home.

For those who find fresh fish difficult to prepare, tinned fish can also be an alternative source of protein. However, consumers should check the nutritional information on the packaging, including salt and fat content.