Nutrition
How Much Protein Do You Need Per Day?
How much protein you need per day based on weight, activity level, and goals. Complete guide with examples for different body types.
How much protein you need depends on your body weight, how active you are and what you're trying to achieve. The official minimum for adults is 0.8 grams per kilogram of body weight per day, but that is the amount that prevents deficiency, not the amount that is best for building muscle or losing fat. For most active people and anyone in a calorie deficit, the research points to roughly double that.
This guide gives you a number for your situation, explains the evidence behind it, and shows how to reach it with real food. The protein calculator works out your grams per day and per meal.
Quick answer: protein by goal
| Your situation | Grams per kg per day | Grams per lb per day |
|---|---|---|
| Sedentary adult, minimum to avoid deficiency | 0.8 | 0.36 |
| Healthy adult over 65 | 1.0–1.2 | 0.45–0.55 |
| Active adult, general fitness | 1.2–1.6 | 0.55–0.73 |
| Building muscle with strength training | 1.6–2.2 | 0.73–1.0 |
| Losing weight while keeping muscle | 1.6–2.2 or more | 0.73–1.0 or more |
Grams per day for common body weights
| Body weight | 0.8 g/kg | 1.2 g/kg | 1.6 g/kg | 2.2 g/kg |
|---|---|---|---|---|
| 60 kg (132 lb) | 48 g | 72 g | 96 g | 132 g |
| 75 kg (165 lb) | 60 g | 90 g | 120 g | 165 g |
| 90 kg (198 lb) | 72 g | 108 g | 144 g | 198 g |
If you have a lot of body fat, basing protein on your total weight can give a very high number. Many dietitians use your goal weight instead. That keeps the target realistic without meaningfully changing the benefit.
What the evidence says
The minimum: 0.8 g/kg
The US Recommended Dietary Allowance (RDA) of 0.8 g/kg, set by the Institute of Medicine, and the European Food Safety Authority's reference intake of 0.83 g/kg are designed to meet the needs of nearly all healthy adults. They are minimums for preventing deficiency, set for people who aren't trying to build muscle or lose weight.
For muscle and strength: about 1.6 g/kg
A 2018 meta-analysis of 49 trials, covering about 1,800 people doing resistance training, found that extra protein increased gains in muscle size and strength. The benefit levelled off at around 1.6 g/kg per day. The statistical uncertainty ran up to about 2.2 g/kg, so aiming for 1.6–2.2 g/kg covers almost everyone. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg per day for most people who exercise.
During weight loss: more helps
In a calorie deficit, your body is more likely to break down muscle for energy, and protein helps prevent that. A review of weight-loss trials found that diets with about 1.2–1.6 g/kg improved fullness, fat loss and the preservation of lean mass. Studies of people training hard in a deficit support going higher:
- In a 2016 trial, young men eating 40% below their needs and training six days a week gained lean mass on 2.4 g/kg of protein. A group eating 1.2 g/kg didn't, and the high-protein group also lost more fat.
- In a study of athletes on a two-week diet, those eating about 2.3 g/kg lost much less lean mass than those eating about 1.0 g/kg.
- For lean people dieting hard, such as physique athletes, a review recommends 2.3–3.1 g per kg of lean body mass.
Protein also helps with the hardest part of dieting: hunger. Of the three macronutrients, it is the most filling, and it takes the most energy to digest.
For older adults: 1.0–1.2 g/kg
Muscle responds less strongly to protein with age, and muscle loss affects strength, balance and independence. An expert group (PROT-AGE) recommends 1.0–1.2 g/kg for healthy adults over 65, at least 1.2 g/kg for those who exercise, and 1.2–1.5 g/kg for those with acute or chronic illness (except severe kidney disease).
How much protein per meal
Your body doesn't "waste" protein above a certain amount per meal, but spreading it out does seem to support muscle better than eating most of it at dinner. A review of the evidence suggests about 0.4 g/kg per meal across at least four meals. For a 75 kg person, that's about 30 g per meal. The International Society of Sports Nutrition gives a similar practical range of 20–40 g per meal, every three to four hours.
Protein in common foods
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | about 31 g | about 165 kcal |
| Tuna in water, drained | 100 g (3.5 oz) | about 25 g | about 115 kcal |
| Cottage cheese, low-fat | 1 cup (226 g) | about 27 g | about 180 kcal |
| Salmon, cooked | 100 g (3.5 oz) | about 22 g | about 200 kcal |
| Whey protein powder | 1 scoop (30 g) | 20–25 g | about 120 kcal |
| Edamame, shelled | 1 cup (155 g) | about 18 g | about 190 kcal |
| Lentils, cooked | 1 cup (198 g) | about 18 g | about 230 kcal |
| Greek yogurt, plain nonfat | 170 g (6 oz) | about 17 g | about 100 kcal |
| Firm tofu | 100 g (3.5 oz) | about 16 g | about 145 kcal |
| Egg | 1 large | about 6 g | about 72 kcal |
Values are typical figures from nutrition databases. Brands and cooking methods vary, so check the label. Lean animal proteins and protein-rich dairy give the most protein per calorie, which makes them especially useful when calories are limited. Plant sources such as lentils, tofu and edamame also bring fibre. If you eat mostly plants, combining different sources over the day provides all the essential amino acids.
A sample 120 g day
A 75 kg person aiming for 1.6 g/kg (120 g) could eat:
- Breakfast: Greek yogurt (170 g) with berries and a boiled egg: about 23 g
- Lunch: chicken breast salad with 120 g of chicken and chickpeas: about 42 g
- Snack: cottage cheese (half a cup): about 14 g
- Dinner: salmon (120 g) with lentils (half a cup) and vegetables: about 35 g
- Plus small amounts from bread, grains and vegetables: about 8–10 g
Total: about 120–125 g of protein. At 4 kcal per gram, 120 g of protein is 480 kcal, about a quarter of a 2,000 kcal day. That fits easily into most calorie targets. The macro calculator sets protein, carbs and fat for you, and how to calculate macros for weight loss explains the split.
Is too much protein harmful?
For healthy adults, intakes in the ranges above haven't been shown to harm kidney or bone health. The International Society of Sports Nutrition's review of the evidence reached the same conclusion. Two caveats:
- People with chronic kidney disease should follow their doctor's advice, which often means limiting protein.
- Very high intakes crowd out other foods. Past about 2.2 g/kg there is little extra benefit for most people, and the calories are better spent on fibre-rich carbs and healthy fats.
FAQ
Should I calculate protein from my current weight or goal weight?
If you are close to a healthy weight, use your current weight. If you have a lot of weight to lose, use your goal weight. It gives a realistic target that still supports muscle.
Do I need protein shakes?
No. Shakes are simply a convenient way to reach your target. Whole foods work just as well if you can eat enough of them.
Is plant protein as good as animal protein?
Per gram, most plant proteins are slightly less effective for building muscle, mainly because they contain less leucine and are digested less completely. Eating a bit more total protein and mixing sources (soy, legumes, grains) closes most of the gap.
Does protein timing matter around workouts?
Less than your daily total. A protein-rich meal within a few hours before or after training is enough. You don't need to rush a shake straight after your workout.
How much protein should I eat to lose weight?
Aim for at least 1.6 g/kg, and 2.0–2.4 g/kg if you are lean and training hard. Combine it with a moderate calorie deficit (how many calories to eat to lose weight) and strength training.
This guide is general information for healthy adults. If you have kidney disease, are pregnant or breastfeeding, or have another medical condition, ask a doctor or registered dietitian what protein intake is right for you.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press. 2005.
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal. 2012.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017.
- Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015.
- Longland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016.
- Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018.