Short answer: about 0.8 g per kilogram of body weight per day is the widely cited starting point for healthy adults. For a 70 kg adult that works out at roughly 56 g a day. It is a reference point, not a personal target. Needs vary.
The South African food-first angle
South Africa's food-based dietary guidelines put the emphasis on food groups rather than supplements: beans, split peas, lentils and soya; milk, maas and yoghurt; fish, chicken, eggs and lean meat. Build the day from those and protein largely takes care of itself.
| Food | Approximate protein |
|---|---|
| Two eggs | ~12g |
| Chicken breast (100g) | ~30g |
| Tinned pilchards (100g) | ~20g |
| Cooked lentils (1 cup) | ~18g |
| Maas or yoghurt (250ml) | ~8 to 10g |
| GetProtein Original protein ball | 11g (target) |
Values are approximate and vary by cut, brand and preparation.
Active and older adults
Higher intakes are commonly discussed in the literature for people who train regularly and for older adults maintaining muscle. That is context, not personal advice. A dietitian can set a number for your situation.
Where convenience fits
Bars and snacks are gap-fillers. They are useful when a meal is not practical, and they are not a foundation to build a diet on.
Where GetProtein fits: Original is a chunky nut-and-seed protein ball with an 11g protein target. The final figure goes on the label after testing. Food you can keep in a bag, not a powder in disguise. See the Original ball.