How many grams of protein should you take per kg?

November 21, 2025 •

4 min read

According to Harvard Health, the minimum recommended dietary allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight. This guideline, however, serves as a basic nutritional floor, and the amount of protein you should take per kg can vary significantly based on your specific lifestyle, age, and fitness goals.

Quick Summary

Protein requirements per kilogram differ significantly by individual needs. Recommendations range from 0.8g/kg for sedentary adults to over 2.0g/kg for competitive athletes, depending on goals like muscle growth, weight loss, or maintenance.

Key Points

RDA is the Minimum: The baseline Recommended Dietary Allowance (RDA) for sedentary adults is 0.8 grams of protein per kilogram, but this is often insufficient for more active individuals.
Athletes Need More: For those engaged in intense exercise, protein needs can increase to 1.6–2.2 g/kg for strength training and 1.2–1.6 g/kg for endurance sports.
High Protein for Weight Loss: A higher protein intake (1.6–2.4 g/kg) can help preserve lean muscle mass and increase feelings of fullness during a calorie deficit.
Timing Matters Less than Total Intake: While spreading protein consumption across the day (20–40g per meal) is optimal for muscle protein synthesis, total daily intake is the most critical factor.
Variety in Sources: Combining different plant and animal protein sources ensures a complete profile of essential amino acids and other vital nutrients.
More isn't Always Better: Healthy individuals can tolerate up to 2.0 g/kg daily, but excessive amounts do not provide further benefit and may cause digestive issues or, in those with kidney disease, health complications.

Understanding Your Individual Protein Needs

Determining the optimal daily protein intake is not a one-size-fits-all calculation. While the Recommended Dietary Allowance (RDA) of 0.8g per kilogram is a well-established baseline to prevent deficiency, it is often insufficient for those with higher activity levels or specific body composition goals. Your ideal protein intake is influenced by your age, current body weight, activity level, and desired fitness outcomes.

How to Calculate Your Needs

To begin calculating your daily protein needs, follow these simple steps:

Determine your weight in kilograms: If you measure your weight in pounds, divide that number by 2.2 to get your weight in kilograms (e.g., 165 lbs / 2.2 = 75 kg).
Identify your activity level and goals: Your lifestyle determines the multiplier you should use. Are you mostly sedentary, or are you an elite athlete training intensely?
Multiply your weight by the appropriate factor: Based on your activity level, multiply your weight in kilograms by the recommended protein range to find your optimal daily intake in grams.

Protein Needs Based on Your Goals and Lifestyle

Protein for Sedentary Adults

For healthy adults with minimal physical activity, the standard RDA of 0.8g per kilogram is the minimum required to maintain basic bodily functions and prevent deficiency. However, some experts suggest a slightly higher intake of 1.0–1.2 g/kg for optimal health, especially for older adults to combat age-related muscle loss (sarcopenia).

Protein for Active Individuals and Athletes

Those who exercise regularly have increased protein needs to support muscle repair, recovery, and adaptation. The amount varies with the intensity and type of exercise:

Endurance athletes (e.g., runners, cyclists): Need approximately 1.2 to 1.6 grams of protein per kilogram of body weight per day.
Strength-training athletes (e.g., weightlifters, bodybuilders): Require a higher intake, often between 1.6 and 2.2 grams per kilogram, to maximize muscle growth (hypertrophy) and repair.

Protein for Weight Loss

If your goal is to lose weight, a higher protein intake can be beneficial for several reasons. It helps preserve lean muscle mass during a calorie deficit and increases satiety, helping you feel fuller for longer. Recommendations for fat loss range from 1.6 to 2.4 grams per kilogram of body weight, with the higher end being particularly important during severe calorie restriction.

Protein for Muscle Gain (Hypertrophy)

For those specifically targeting muscle gain, a daily intake of 1.6–2.2 grams of protein per kilogram, combined with consistent resistance exercise, is a widely supported recommendation. The timing of intake around workouts, while less critical than total daily intake, can also be strategically used to support muscle protein synthesis.


Individual Profile	Protein per KG (g)	Example: 70kg / 154lbs
Sedentary Adult	0.8 - 1.2	56 - 84 grams
Active Individual	1.2 - 1.6	84 - 112 grams
Strength Athlete	1.6 - 2.2	112 - 154 grams
Weight Loss	1.6 - 2.4	112 - 168 grams

The Importance of Protein Source and Timing

Animal vs. Plant-Based Protein

Both animal and plant-based foods can provide the protein you need. Animal sources like lean beef, chicken, eggs, and dairy are considered complete proteins, containing all nine essential amino acids. Plant-based sources like lentils, beans, nuts, and seeds are often incomplete, but combining a variety of them throughout the day can ensure you get a full amino acid profile.

Distributing Your Daily Protein Intake

Evidence suggests that spreading your protein intake across multiple meals is more effective for maximizing muscle protein synthesis than consuming it all in one or two large servings. Aim for 20–40 grams of protein per meal, depending on your total daily needs. A meal containing 25-35 grams of protein, combined with carbohydrates, is a strong recommendation for post-workout fueling to aid recovery.

Potential Risks of Excessive Protein Intake

While high protein consumption is safe for most healthy individuals, excessive intake, typically defined as over 2 grams per kilogram of body weight per day, may present risks. For individuals with pre-existing kidney conditions, high protein levels can strain the kidneys, and a doctor's guidance is essential. In general, the risks for healthy individuals are minor but can include dehydration, digestive discomfort, and, if not managed correctly, displacing other important nutrients like fiber. For more details on the nuances of dietary protein, consider a resource like the comprehensive guide on Examine.com: https://examine.com/guides/protein-intake/.

Conclusion: Tailoring Your Protein Intake

The amount of protein you need per kilogram is highly individual and depends heavily on your lifestyle and goals. The RDA is a bare minimum, but active individuals, those aiming for muscle gain, or those on a fat loss journey will benefit from a higher intake. Spreading consumption across meals from a variety of sources, both animal and plant-based, is an effective strategy. Consulting with a healthcare professional or a registered dietitian can provide a personalized plan, ensuring you meet your nutritional needs safely and effectively.

Frequently Asked Questions

For a sedentary adult, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day. For a person weighing 75 kg (165 lbs), this would be approximately 60 grams per day.

To support muscle growth, strength-training athletes should aim for a daily protein intake between 1.6 and 2.2 grams per kilogram of body weight. This range provides the necessary building blocks for muscle repair and hypertrophy.

While healthy individuals can typically tolerate up to 2g of protein per kg of body weight daily without serious side effects, consuming more is generally not recommended as it offers no additional muscle-building benefits and may cause digestive issues. People with kidney disease should be cautious with high protein intake.

Yes, older adults often benefit from a higher protein intake, with recommendations of 1.0–1.2 grams per kilogram to help counteract age-related muscle loss (sarcopenia). They may also have reduced absorption efficiency, requiring more protein to maintain muscle mass and overall health.

For weight loss, a daily protein intake of 1.6 to 2.4 grams per kilogram of body weight is often recommended. This higher intake helps preserve lean muscle mass during a calorie deficit and promotes satiety, which can aid in managing hunger.

Yes, it is possible to get enough protein on a plant-based diet by consuming a variety of protein sources such as lentils, beans, tofu, nuts, and seeds throughout the day. Combining these sources ensures you get all the essential amino acids your body needs.

Good protein sources include lean meats like chicken and beef, fish such as salmon, eggs, dairy products like Greek yogurt and cottage cheese, and plant-based options like lentils, beans, and nuts.