How Many Grams of Protein Should I Eat Daily?

January 12, 2026 •

4 min read

The recommended dietary allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight, but this figure is a minimum to prevent deficiency, not an optimal target for improved body composition and health. Understanding exactly how many grams of protein should I eat requires a personalized approach that accounts for your individual needs.

Quick Summary

Optimal protein intake varies based on factors like activity, age, and specific goals for muscle growth, fat loss, or general health. Most people benefit from consuming more than the minimum RDA, tailoring their intake to better support their body's needs.

Key Points

RDA is a Minimum, Not Optimal: The standard 0.8g/kg of body weight is the minimum to prevent deficiency and is often insufficient for active individuals or those seeking to build muscle or lose fat.
Needs Vary by Activity: The more active you are, the higher your protein requirements. Athletes and those who strength train need significantly more protein (up to 2.0g/kg or higher) for recovery and muscle building.
Higher Intake for Older Adults: Due to age-related muscle loss (sarcopenia), older adults benefit from increased protein intake (1.2-2.0g/kg) to maintain muscle mass and function.
Protein Aids Weight Loss: A higher protein intake can promote satiety, boost metabolism, and help preserve lean muscle mass during caloric restriction.
Source and Timing Matters: Prioritize diverse, high-quality protein sources. Spreading your protein intake throughout the day is generally more effective than front-loading it into one or two meals.
High-Protein Diets are Generally Safe: For healthy individuals, a high-protein diet within recommended ranges is safe. Potential risks are mainly for those with pre-existing kidney conditions or those consuming unhealthy, processed protein sources.

The Minimum: Understanding the RDA

The Recommended Dietary Allowance (RDA) is the minimum amount of a nutrient needed to meet basic nutritional requirements and prevent deficiency. For protein, the RDA for a sedentary adult is 0.8 grams per kilogram (kg) of body weight. While this is enough to keep a sedentary person from getting sick, it's far from optimal for anyone with fitness goals or specific health needs. Many adults, particularly older individuals and athletes, have significantly higher protein requirements to maintain muscle mass and support bodily functions. The RDA should therefore be considered a floor, not a ceiling, for your daily protein intake.

Calculating Your Needs: Factors That Matter

Your optimal protein intake is a dynamic number influenced by several key factors. To get a more accurate estimate, you must move beyond the basic RDA and consider your lifestyle and objectives. For example, a 150-pound (68kg) sedentary person might only need about 54 grams of protein daily based on the RDA, while an active individual of the same weight could require significantly more.

Key factors influencing your protein needs include:

Activity Level: The more physically active you are, the more protein you need. High-intensity exercise, such as weightlifting or endurance sports, causes muscle damage that requires protein for repair and growth.
Fitness Goals: Whether you are aiming to build muscle, lose weight while preserving muscle, or simply maintain your current physique will dictate your protein target.
Age: Older adults often require higher protein intake due to 'anabolic resistance,' a reduced responsiveness to protein's muscle-building effects that contributes to age-related muscle loss (sarcopenia).
Body Composition: Individuals with a higher percentage of lean muscle mass require more protein for maintenance and repair compared to those with a higher body fat percentage.
Health Status: People recovering from injury or illness also have elevated protein needs to aid in the repair and rebuilding of tissue.

Protein Requirements by Goal and Activity Level

This table provides a clearer picture of how much protein you may need based on your specific circumstances, calculated in grams per kilogram (g/kg) and grams per pound (g/lb) of body weight.


Goal or Activity	Protein Intake (g/kg)	Protein Intake (g/lb)
Sedentary Adult (RDA)	0.8	0.36
General Health / Moderate Activity	1.0–1.2	0.45–0.55
Muscle Gain (Strength Training)	1.6–2.2	0.73–1.0
Fat Loss (Caloric Deficit)	1.6–2.4	0.73–1.1
Older Adult (65+)	1.2–2.0+	0.55–0.9+
Endurance Athlete	1.2–1.7	0.55–0.77

What to Eat: High-Quality Protein Sources

Getting your protein from a variety of high-quality sources is crucial. The amino acid profile and digestibility of protein sources can affect their overall benefit. Animal proteins are considered 'complete' because they contain all nine essential amino acids, while plant-based sources may be incomplete and need to be combined strategically.

Here is a list of excellent protein sources:

Lean Meats: Chicken breast, turkey, and lean cuts of beef or pork.
Fish: Fatty fish like salmon and lean options like tuna or cod are rich in protein and other nutrients.
Eggs: A classic, convenient, and complete protein source.
Dairy Products: Greek yogurt, cottage cheese, and milk are excellent, high-protein choices.
Legumes: Lentils, beans, peas, and edamame are packed with protein and fiber.
Nuts and Seeds: Almonds, peanuts, and pumpkin seeds are great plant-based sources.
Whole Grains: Quinoa and Ezekiel bread are more protein-dense than typical grains.
Protein Powders: A convenient option for supplementation, especially whey and casein.

Timing and Distribution: Does It Matter?

While the total daily protein intake is most important, how and when you consume it can offer additional benefits. Spreading your protein evenly throughout the day, rather than consuming most of it at one meal, can help optimize muscle protein synthesis. This is particularly relevant for older adults dealing with anabolic resistance. For those focused on fitness, consuming protein in the hours around a workout can support muscle repair and growth, but the importance of the immediate 'anabolic window' has been shown to be less critical than sustained daily intake.

Dispelling Myths: Is a High-Protein Diet Safe?

There is a lot of misinformation surrounding the safety of high-protein diets. For most healthy individuals, consuming higher levels of protein (up to 2 g/kg/day or slightly more) is safe and not detrimental to kidney function or bone health. However, those with pre-existing kidney disease should consult a doctor before increasing protein intake, as excess protein can place a strain on damaged kidneys. The potential health risks of a high-protein diet often stem from the source of the protein, such as excessive consumption of processed red meats high in saturated fat, which can elevate heart disease risk. Focusing on lean, diverse protein sources from both animal and plant origins can mitigate these risks and provide a nutrient-rich diet. For more details on this topic, you can read expert insights on the safety of high-protein diets.

Conclusion: Find Your Protein Sweet Spot

Determining the ideal protein intake is not a one-size-fits-all calculation. While the RDA provides a baseline to prevent deficiency, most people can benefit from higher intake, especially if they are active, older, or have specific body composition goals. By considering your personal needs, consulting the guidelines for your activity level, and choosing a variety of high-quality protein sources, you can find your perfect protein sweet spot. If you have a medical condition or are unsure, a registered dietitian or healthcare professional can provide personalized guidance to help you meet your nutritional needs safely and effectively.

Frequently Asked Questions

For a general estimate, you can multiply your body weight in kilograms by a factor based on your activity level. For sedentary adults, use 0.8g, for moderately active individuals use 1.0–1.2g, and for highly active people, use 1.6–2.2g per kg.

Yes, but you may need to be more strategic. While most plant proteins are 'incomplete,' consuming a variety of plant-based sources like lentils, beans, nuts, and whole grains throughout the day ensures you get all essential amino acids.

It is always best to obtain protein from whole food sources, as they provide a complete 'package' of other vital nutrients like fiber, vitamins, and minerals. Supplements can be a convenient way to meet daily goals if food intake is insufficient.

For healthy individuals, consuming a high amount of protein (up to around 2g/kg per day) is generally considered safe. Concerns about kidney damage are primarily for individuals with pre-existing kidney disease, who should always consult a doctor.

While the total daily intake is most important, distributing protein evenly across meals can be beneficial. For optimal muscle protein synthesis, aim for 20-40 grams of protein per meal, depending on your body weight and goals.

Yes, protein can aid in weight loss by increasing feelings of fullness (satiety), boosting metabolism due to its high thermic effect, and helping to preserve lean muscle mass during caloric restriction.

Chronic low protein intake can lead to various issues, including loss of muscle mass, decreased immune function, physical weakness, and reduced nutrient intake, which is particularly risky for older adults.