How Much Protein Do You Need Daily?

Protein needs vary based on age, sex, activity level, and health goals, but general guidelines provide a clear starting point for most adults. The Recommended Dietary Allowance (RDA) for protein, set by the National Academy of Medicine, is 0.8 grams per kilogram of body weight per day for adults, equating to about 46 grams for women and 56 grams for men of average weight (57 kg and 70 kg, respectively). This covers basic needs for tissue repair and maintenance.

For active individuals, requirements increase. The American College of Sports Medicine suggests 1.2–2.0 grams per kilogram for those engaging in regular exercise, especially strength training or endurance activities. For example, a 70 kg athlete may need 84–140 grams daily to support muscle growth and recovery. Older adults (65+) may require 1.0–1.2 grams per kilogram to preserve muscle mass, while those aiming for weight loss or muscle gain might target 1.6–2.2 grams per kilogram to maintain lean mass and satiety.

Dietary sources matter: lean meats, fish, eggs, dairy, beans, and tofu are efficient options. For a 70 kg person, 100 grams of protein could come from two chicken breasts (60g), two eggs (12g), and a cup of lentils (18g). Timing also helps—spreading intake across meals (20–30g per meal) optimizes absorption. Overconsumption above 2.5 grams per kilogram offers little benefit and may strain kidneys in those with pre-existing conditions.

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Individual needs vary, so consult a dietitian for personalized advice, especially for specific health conditions or goals.