How Much Protein Do You Need a Day? Amounts by Goal

How much protein do you need a day?

It depends on your body weight, age and goals, which is why protein recommendations are given per kilogram of body weight rather than as one number for everyone.

The baseline is the recommended dietary allowance (RDA) of 0.8 g per kg per day, as noted in the International Society of Sports Nutrition (ISSN) position stand on protein. The German Nutrition Society (DGE) uses the same figure for adults aged 19 to under 65 and, since its 2017 update, an estimated 1.0 g/kg for adults 65 and over. The ISSN adds that multiple lines of evidence indicate 0.8 g/kg is not an appropriate amount for a training athlete.

Newer guidance goes higher. The Dietary Guidelines for Americans 2025-2030 set a protein goal of 1.2 to 1.6 g per kg per day, adjusted for individual calorie needs, and advise prioritising protein foods at every meal.

How much protein do you need by goal?

The table shows the main reference ranges and what they mean for a person weighing 70 kg (154 lb).

Situation	Per kg (per lb)	For 70 kg (154 lb)	Source
Minimum for healthy adults (RDA)	0.8 g (0.36 g)	56 g	ISSN; DGE
US federal goal for adults	1.2 to 1.6 g (0.54 to 0.73 g)	84 to 112 g	Dietary Guidelines 2025-2030
Most exercising adults	1.4 to 2.0 g (0.64 to 0.91 g)	98 to 140 g	ISSN
Resistance-trained, in a calorie deficit	2.3 to 3.1 g (1.04 to 1.41 g)	161 to 217 g	ISSN
Adults over 65	1.0 to 1.2 g (0.45 to 0.54 g)	70 to 84 g	DGE; PROT-AGE
Older adults who exercise	1.2 g or more (0.54 g or more)	84 g or more	PROT-AGE

MedlinePlus, from the US National Library of Medicine, also expresses protein as a share of energy: 10 to 35 percent of total calories for healthy adults. On a 2,000 kcal diet, 100 g of protein supplies 400 kcal, or 20 percent.

How do you calculate your daily protein needs?

1. Weigh yourself and convert to kilograms if needed (divide pounds by 2.2).
2. Choose the row that fits you from the table above.
3. Multiply your weight by the grams per kg. A 70 kg (154 lb) adult aiming for 1.6 g/kg needs 70 x 1.6 = 112 g per day.
4. Split it across your meals (see below), for example four meals of about 28 g.
5. Track for a week to see how close your usual diet already is. Our guide on how to count macros explains how to log it.

If you carry a lot of excess weight, multiplying by your current weight can produce a very high number. Basing the calculation on a realistic goal weight is a practical alternative; a registered dietitian can help you choose.

How much protein do you need to build muscle?

The ISSN position stand concludes that 1.4 to 2.0 g/kg per day is sufficient for most exercising people to build and maintain muscle, and that resistance exercise and protein intake work together. A 2018 meta-analysis by Morton and colleagues, pooling 49 studies with 1,863 participants, found that protein supplementation increased gains in muscle strength and size during resistance training, but intakes beyond about 1.62 g/kg per day brought no further gains in fat-free mass. The same analysis found that the benefit of extra protein was smaller with increasing age and larger in people who already trained.

In practice, around 1.6 g/kg is a reasonable target for most people trying to build muscle, with 2.0 g/kg as a generous upper end. Protein supports muscle growth but does not replace training: the stimulus comes from lifting.

How much protein do you need when losing weight?

Protein needs tend to rise when you eat less, because you want the weight you lose to come from fat rather than muscle. The ISSN position stand notes that higher intakes, 2.3 to 3.1 g/kg, may be needed to maximise lean-mass retention in resistance-trained people during calorie restriction. It also describes a 21-day study of aggressive energy restriction in which participants eating 0.8 g/kg lost the highest percentage of fat-free mass, compared with groups eating 1.6 or 2.4 g/kg.

For most people dieting without a structured training programme, landing within the 1.2 to 1.6 g/kg range from the Dietary Guidelines is a sensible place to start. Our guide to calculating macros for weight loss shows how protein fits with your calorie, fat and carb targets.

How much protein should you eat per meal?

The ISSN recommends about 0.25 g of high-quality protein per kg of body weight per meal, or an absolute dose of 20 to 40 g, ideally spread evenly every three to four hours across the day. For a 70 kg (154 lb) person, 0.25 g/kg is about 18 g per meal, so three meals at that level would provide only 54 g. Most people therefore need either larger servings or more protein-containing meals and snacks to reach a daily target above the RDA.

A simple pattern: build each meal around a protein food, then add one protein-rich snack if you are short.

How much protein do older adults need?

More than younger adults, according to current evidence. The PROT-AGE Study Group, convened by the European Union Geriatric Medicine Society, recommends that people over 65 eat at least 1.0 to 1.2 g/kg per day, 1.2 g/kg or more if they exercise or are otherwise active, and 1.2 to 1.5 g/kg for most older adults with acute or chronic illness. The group says older adults need extra protein to make up for age-related changes in how the body uses it. The important exception is severe kidney disease, discussed below.

Which foods are high in protein?

These values per 100 g (3.5 oz) come from USDA FoodData Central:

Food (per 100 g, 3.5 oz)	Protein	Energy
Chicken breast, roasted	31.0 g	165 kcal
Tofu, firm (calcium sulfate)	17.3 g	144 kcal
Egg, whole, raw	12.6 g	143 kcal
Greek yogurt, plain, nonfat	10.2 g	59 kcal
Lentils, boiled	9.0 g	116 kcal
Peanuts, raw	25.8 g	567 kcal

If you eat little or no meat, our list of high-protein vegetarian foods compares more than 25 options by protein per 100 g. If food alone does not get you there, protein powder is one convenient option; see our guide to protein powder side effects before choosing one.

Can you eat too much protein?

For healthy people, the ISSN position stand reports that published reviews consistently find no indication of liver or kidney harm from higher protein intakes in athletes and active people. The picture is different if your kidneys are already damaged. The NIDDK guidance on eating with chronic kidney disease explains that some people with CKD may need moderate amounts of protein so waste does not build up in the blood, while too little protein can lead to malnutrition. The right amount is individual.

Talk to a doctor or registered dietitian before raising your protein intake if you have kidney disease, diabetes or liver disease, are pregnant or breastfeeding, or are under 18.

Common mistakes with daily protein targets

• Treating the RDA as a goal. 0.8 g/kg is a baseline, and the ISSN says it is not enough for people in training.
• Back-loading protein into dinner. A light breakfast and lunch make the daily total hard to reach.
• Counting the whole food weight as protein. 100 g of chicken breast contains about 31 g of protein, not 100 g.
• Mixing up raw and cooked values. Cooked foods lose water, so their protein per 100 g changes.
• Going far beyond what you need. Above about 1.6 g/kg, research shows little extra muscle gain for most people.

Frequently asked questions

How much protein do I need a day to build muscle?

Most exercising adults do well with 1.4 to 2.0 g per kg of body weight (0.64 to 0.91 g per lb). A meta-analysis found little additional muscle gain beyond about 1.6 g per kg per day.

Is 0.8 g of protein per kg enough?

It is the recommended dietary allowance for healthy adults. Newer US guidance recommends 1.2 to 1.6 g per kg, and active people often aim higher.

How much protein can my body use in one meal?

The ISSN suggests about 0.25 g per kg of body weight, or 20 to 40 g, per meal, spread every three to four hours. Spreading intake this way also makes the daily target easier to reach.

Do older adults need more protein?

Yes. The PROT-AGE Study Group recommends at least 1.0 to 1.2 g per kg per day for people over 65, and more for those who exercise or are ill, unless they have severe kidney disease.

Is a high-protein diet bad for your kidneys?

Reviews cited by the ISSN find no sign of kidney harm from higher protein intakes in healthy active people. People who already have kidney disease may need to moderate protein and should follow their care team.

Sources

1. International Society of Sports Nutrition Position Stand: protein and exercise, Journal of the International Society of Sports Nutrition (Jager et al.) (2017)
2. Dietary Guidelines for Americans, 2025-2030, U.S. Department of Agriculture and U.S. Department of Health and Human Services (2026)
3. Wie viel Protein brauchen wir? DGE veröffentlicht neue Referenzwerte für Protein, Deutsche Gesellschaft für Ernährung (DGE) (2017)
4. 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, British Journal of Sports Medicine (Morton et al.) (2018)
5. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group, Journal of the American Medical Directors Association (Bauer et al.) (2013)
6. Eating Right for Chronic Kidney Disease, National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) (2025)
7. Protein in diet, MedlinePlus, U.S. National Library of Medicine (2025)
8. FoodData Central, U.S. Department of Agriculture, Agricultural Research Service (2026)

Not medical advice. This article is general information for healthy adults and is not a substitute for advice from a doctor or registered dietitian. Talk to a qualified professional before changing your diet, exercise or supplements, especially if you are pregnant, under 18, have a medical condition such as diabetes or kidney disease, take medication, or have a history of disordered eating. See our health disclaimer.