What’s on the Protein poster
A definition and 6 facts worth remembering.
Chains of amino acids used to build and repair tissue. Nine amino acids are essential — the body cannot make them, so they must come from food.
- General adult guideline: about 0.8 g per kg of body weight per day.
- Active or older adults are often advised 1.2–1.6 g/kg.
- Animal proteins contain all nine essential amino acids.
- Most plant proteins are low in one or two; soy and quinoa are exceptions.
- Combining plant sources across the day covers the full set.
- Roughly 20–30 g per meal is used efficiently for muscle repair.
- Baseline — 0.8 g/kg
- Active — 1.2–1.6 g/kg
- Essential AAs — 9
- A 70 kg adult: about 56 g a day at baseline; roughly 85–110 g if training regularly.
General guidance, not individual advice. Kidney disease and pregnancy both change protein needs substantially.
Questions about the Protein poster
- What’s on the Protein poster?
- A definition and 6 facts worth remembering. Chains of amino acids used to build and repair tissue. Nine amino acids are essential — the body cannot make them, so they must come from food. General adult guideline: about 0.8 g per kg of body weight per day.; Active or older adults are often advised 1.2–1.6 g/kg.; Animal proteins contain all nine essential amino acids.; Most plant proteins are low in one or two; soy and quinoa are exceptions.; Combining plant sources across the day covers the full set.; Roughly 20–30 g per meal is used efficiently for muscle repair.; Baseline — 0.8 g/kg; Active — 1.2–1.6 g/kg; Essential AAs — 9; A 70 kg adult: about 56 g a day at baseline; roughly 85–110 g if training regularly.. General guidance, not individual advice. Kidney disease and pregnancy both change protein needs substantially.
- Who is the Protein poster for?
- Protein belongs to the Body & health section rather than to a school year, because health is not something one grade owns. Anyone learning nutrition can pin it up — a beginner, a student mid-course, or someone revising years later.
- When should you use the Protein poster?
- Spread it across the day. A single large serving is not used as efficiently as three moderate ones. A wall chart earns its place by being glanceable from where the work is happening, so Protein belongs on the wall where that health work actually happens, within glancing distance, rather than filed away.
- What other posters go with Protein?
- Added Sugar, Alcohol Units and Caffeine sit alongside Protein in the Body & health section. Printed together they make a wall rather than a single sheet, which is how a reference set actually gets used.Added SugarAlcohol UnitsCaffeine
- Is the Protein poster free to download and print?
- Yes. Protein downloads as a free PDF with no account, no email and no watermark, like everything else in the Body & health section. Print as many copies as you like for a home, a classroom, a library or a tutoring group; reselling the file is the only thing the licence rules out.Read the licence
- What size does the Protein poster print at?
- Protein is a vector PDF laid out for US Letter, and prints on A4 with Fit to page — the same file, no separate download. Because every mark on it is drawn rather than photographed, it stays sharp enlarged to A3, A2 or A1 at a copy shop. Colour carries emphasis only, so a greyscale print of Protein loses nothing.Printing guide
Related posters
Charts that sit alongside Protein on the same wall.
Browse every Body & health poster, or start from the full catalogue.