How Much Protein Do I Need Per Day? (By Weight, Goal & Age)
Why the "official" number is only a starting point
The Recommended Dietary Allowance (RDA) of 0.8 g/kg was set to cover the needs of almost all healthy, mostly inactive adults. It's a minimum to avoid deficiency, not the amount that's best for building or keeping muscle. Research on active people, dieters, and older adults consistently finds better results with more protein. That's why sports nutrition groups such as the International Society of Sports Nutrition recommend 1.4–2.0 g/kg for people who train.
Daily protein by goal (quick table)
| Your situation | Grams per kg / day | Grams per lb / day | Example: 70 kg (154 lb) |
|---|---|---|---|
| Sedentary adult (minimum) | 0.8 | 0.36 | ~56 g |
| Generally active / healthy ageing (65+) | 1.0–1.2 | 0.45–0.55 | 70–84 g |
| Regular exercise / endurance training | 1.2–1.6 | 0.55–0.73 | 84–112 g |
| Building muscle (strength training) | 1.6–2.2 | 0.73–1.0 | 112–154 g |
| Losing fat while keeping muscle | 1.6–2.2 | 0.73–1.0 | 112–154 g |
| Pregnancy (2nd–3rd trimester) | ~1.1 (RDA) | ~0.5 | ~71 g minimum |
Ranges overlap on purpose. Pick the lower end if you're new to exercise or eat mostly plant foods without supplements, and the higher end if you lift weights hard or are in a large calorie deficit.
How to calculate your own number
Worked example: Priya weighs 64 kg, works an office job, and strength-trains three times a week.
- Minimum: 64 × 0.8 = 51 g
- Her goal-appropriate target (training): 64 × 1.6 = 102 g per day
- Split across 4 meals, that's roughly 25 g per meal. See how much protein per meal.
Carrying a lot of extra weight? Multiplying by your full body weight can give an unrealistically high number. Use your goal weight instead. For example, someone at 120 kg aiming for 85 kg would base the calculation on 85 kg.
Get your personal protein target in seconds
Enter your weight, activity, and goal. Our free calculator gives you a daily range and a per-meal split.
What does 100 g of protein look like in food?
Approximate protein in common foods (values vary by brand and preparation):
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | ~31 g |
| Canned tuna, drained | 100 g | ~25 g |
| Greek yogurt, plain non-fat | 170 g (1 pot) | ~17 g |
| Cottage cheese | 1 cup (~225 g) | ~25 g |
| Eggs | 2 large | ~12 g |
| Lentils, cooked | 1 cup (~200 g) | ~18 g |
| Firm tofu | 150 g | ~18–24 g |
| Milk (or soy milk) | 250 ml | ~8 g |
| Whey or plant protein powder | 1 scoop (~30 g) | ~20–25 g |
One simple day that reaches ~100 g: Greek yogurt at breakfast (17 g) + 2 eggs (12 g) + chicken at lunch (31 g) + lentils and tofu at dinner (36 g) + a glass of milk (8 g). Eating plant-based? Use our Vegan Protein Calculator.
Signs you may not be eating enough protein
- Feeling hungry soon after meals, especially when dieting
- Slow recovery and little progress despite consistent training
- Losing strength or muscle during weight loss
- In older adults: declining strength, balance, or walking speed
These signs have many possible causes, so talk to a healthcare professional if they persist.
Is more protein always better?
No. Benefits for muscle level off at roughly 1.6 g/kg for most people, with about 2.2 g/kg as a practical upper target. Beyond that, extra protein is mostly burned for energy. For healthy adults, intakes in these ranges are generally considered safe. However, people with kidney disease may need to limit protein, so don't increase intake without medical advice if that applies to you.
Common mistakes
- Back-loading everything into dinner. Spreading protein across meals supports muscle and fullness better.
- Counting "protein" snacks that are mostly sugar. Check the label: aim for at least 10 g protein per 100 kcal for a true high-protein snack.
- Using total body weight when very overweight. Use goal weight for a realistic target.
- Forgetting calories. Protein has 4 kcal per gram. Raising protein usually means trimming fats or carbs to stay within your macro targets.
Frequently asked questions
How much protein should I eat per day?
The official minimum for healthy adults is 0.8 grams of protein per kilogram of body weight per day (about 0.36 g per pound). People who exercise regularly, are losing weight, or are over 65 usually benefit from more, typically 1.2–2.0 g/kg per day.
How much protein do I need if I weigh 70 kg (154 lb)?
At the 0.8 g/kg minimum, a 70 kg adult needs about 56 g of protein per day. If that person trains regularly, a range of roughly 84–140 g per day (1.2–2.0 g/kg) is a common evidence-based target.
Is it possible to eat too much protein?
For healthy adults, intakes up to about 2 g/kg per day are generally considered safe. Very high intakes offer little extra benefit and can crowd out fiber-rich foods. People with chronic kidney disease should not increase protein without medical advice.
Should I calculate protein from my current weight or goal weight?
If you are near a healthy weight, use your current body weight. If you have a lot of weight to lose, basing protein on your goal weight (or an adjusted body weight) gives a more realistic number than using your full current weight.
Sources
- National Academies: Recommended Dietary Allowances (protein and amino acids)
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise (2017)
- Morton RW, et al. Meta-analysis of protein supplementation and resistance-training gains (2018)
- Bauer J, et al. PROT-AGE Study Group recommendations for older adults (2013)
- USDA FoodData Central (food protein values)
This article is for general education and is not medical advice. Protein needs vary with health status, kidney function, pregnancy, and medications. Consult a qualified healthcare professional or registered dietitian before making significant dietary changes. See our medical review policy and disclaimer.