Protein is often associated with muscle building, but its importance goes far deeper. Your organs — including your heart, liver, kidneys, and brain — rely on a steady supply of protein to function properly. Protein provides the amino acids needed for repair, enzyme production, hormone balance, and immune defense. Without enough, the body begins breaking down its own tissues to compensate, leading to long-term damage.

So how much protein do you actually need each day to maintain healthy organs?

The general guideline is 0.8 grams of protein per kilogram of body weight per day. For an average adult weighing 70 kilograms (154 pounds), that equals about 56 grams of protein daily. This is considered the minimum required to prevent deficiency — not necessarily the ideal intake for optimal health.

For many people, particularly those over 40, this baseline may be too low. Aging increases protein needs because the body becomes less efficient at using it, and maintaining lean tissue becomes harder. A range of 1.0 to 1.2 grams per kilogram is often recommended to preserve organ and muscle health as we age. For someone weighing 70 kilograms, that would mean 70 to 84 grams of protein per day.

People recovering from illness, injury, or surgery may need even more, often between 1.2 and 2.0 grams per kilogram depending on the severity of the condition. Similarly, athletes and those with higher activity levels require more to support recovery and overall function.

It’s also important to consider protein quality. Complete proteins — those containing all essential amino acids — are found in animal sources like meat, fish, eggs, and dairy, as well as in plant combinations such as rice and beans or lentils with quinoa. A variety of sources ensures that the body receives all the building blocks it needs.

Timing matters too. Distributing protein evenly throughout the day can enhance absorption and better support metabolic processes. Instead of one large portion at dinner, aim to include moderate amounts at each meal.

Ultimately, the right amount of protein for you depends on your age, weight, activity level, and health status. But one thing is clear: protein is not just for muscles. It’s a fundamental nutrient for keeping your organs functioning, your body resilient, and your health intact.

Prioritize it. Balance it. And make it part of your daily foundation.