"Protein is important" is something you hear a lot. But how many grams do you actually need in a day, and how much are you already getting from meals? Fewer people know the answer.
This article uses the Japanese government's official guidelines to explain how much protein you need each day, and how to think about it when your meals fall short.
In this article
- The recommended daily amount of protein by age and sex
- Roughly how much protein common foods contain
- How to think about any shortfall
How much protein is recommended per day?
The Ministry of Health, Labour and Welfare's Dietary Reference Intakes for Japanese (2025 edition) sets the following recommended amounts of protein per day.
| Age | Men | Women |
|---|---|---|
| 18 to 64 | 65g | 50g |
| 65 and over | 60g | 50g |
The recommended amount is set so that almost everyone in that group meets their needs. Your own needs vary with body size and how active you are. If you have a medical condition, such as a kidney condition, follow your doctor's advice.
These figures are a guide to your usual intake over time, not a target to hit exactly every single day. It's more useful to think in terms of a typical week than a single day.
How much protein is in common foods?
Here are rough figures for everyday foods (approximate values based on Japan's Standard Tables of Food Composition).
| Food | Typical portion | Protein (approx.) |
|---|---|---|
| Chicken breast (skinless) | 100g | 23g |
| Salmon | 1 fillet (80g) | 18g |
| Egg | 1 egg (50g) | 6g |
| Natto | 1 pack (45g) | 7g |
| Firm tofu | 1/3 block (100g) | 7g |
| Milk | 1 glass (200ml) | 7g |
| Cooked rice | 1 bowl (150g) | 4g |
Counting it up across a day
As an example, here's a day with a light breakfast.
- Breakfast: a bowl of rice and an egg, about 10g
- Lunch: a bowl of rice and a salmon fillet, about 22g
- Dinner: a bowl of rice, 1/3 block of tofu and an egg, about 17g
That comes to about 49g in total. For a man aged 18 to 64 (65g recommended), that's about 16g short. Side dishes and miso soup add a little more, so treat this as a rough calculation.
How to think about a shortfall
1. Start with meals
The basic approach is to include one main dish at every meal: meat, fish, eggs or soy foods. A palm-sized portion of meat or fish is a simple guide.
2. Watch breakfast
Busy mornings often mean just bread or rice with coffee, so breakfast is where protein tends to run low. Adding an egg, natto or yogurt is an easy fix.
3. Top up with protein when meals aren't enough
On days when it's hard to get enough from meals, a protein drink is one way to make up the difference. Think of it as an addition to your meals, not a replacement. There's no need to go far beyond the recommended amount.
About &Fermenta
One serving (35g) of &Fermenta has 21.1g of protein and 143.5kcal. One cup a day is the suggested amount. In the example above, one serving roughly covers the shortfall.
It's made with yeast protein concentrate produced in Japan, with no milk or soy ingredients. For how yeast protein differs from whey and soy, see What Is Yeast Protein?, and for ways to drink it, see Four Ways to Drink &Fermenta.
Summary
- The recommended daily amount is 65g for men and 50g for women aged 18 to 64
- Think of it as your usual intake over time, not a daily target
- Start with a main dish at each meal, and top up with protein when meals fall short
See &Fermenta's ingredients and nutrition on the product page.
