Protein for Skin Health and Collagen
Your skin relies on the proteins collagen and elastin, so meeting at least 0.8-1.2 g of protein per kg of body weight per day supports its structure and repair. Adequate protein…
Calculate Your Protein IntakeCollagen, the main structural protein in skin, is built from amino acids supplied by dietary protein. A diet that consistently meets your protein needs gives your body the raw materials to maintain and repair skin, particularly after injury.
While collagen supplements are popular, simply eating enough total protein, along with vitamin C which is needed to make collagen, covers the basics. No amount of extra protein substitutes for sun protection and overall skin care.
- Meet at least 0.8-1.2 g/kg per day
- Collagen and elastin are built from dietary protein
- Vitamin C is needed to make collagen
- Protein supports repair but is not a substitute for skincare
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
When cutting calories, a higher protein intake of around 1.8g to 2.4g per kilogram of body weight helps preserve muscle mass and keeps you fuller for longer.