How Much Protein Do Male and Female Need? A Comprehensive Guide

November 2, 2025 •

3 min read

The average sedentary adult male needs approximately 56 grams of protein per day, while the average sedentary adult female requires around 46 grams. Understanding how much protein do male and female need goes far beyond these general figures, varying significantly based on factors like age, weight, and physical activity level.

Quick Summary

This guide breaks down protein requirements by gender, activity, and weight. It explains how to calculate your personalized needs and provides tips for incorporating adequate protein into your diet from various sources.

Key Points

RDA Baselines: Average sedentary adult males need 56g of protein daily, while females need 46g.
Body Weight Calculation: The most accurate method is calculating protein per kilogram of body weight (0.8g/kg for sedentary adults).
Activity Level is Key: Athletes and very active individuals need significantly more protein, ranging from 1.2 to 2.0+ g/kg, regardless of gender.
Age Increases Needs: Older adults may require more protein (around 1.2 g/kg) to combat age-related muscle loss.
Sources Matter: Both animal and plant-based proteins, such as lean meats, eggs, legumes, and nuts, are effective for meeting requirements.
Even Distribution: Spreading protein intake across all meals and snacks is more beneficial than consuming it in a single large dose.
Consult a Professional: Those with pre-existing health conditions or very high intake goals should consult a healthcare professional.

Why Protein Requirements Differ

While both men and women need protein for essential bodily functions, including muscle repair, immune support, and hormone production, the amount required differs due to several key factors.

Body Composition

Men typically have a higher overall muscle mass than women. Since protein is a fundamental building block for muscle tissue, this difference in lean body mass is a primary reason for varying protein recommendations. Higher muscle mass means a greater daily turnover of muscle tissue, requiring more protein to repair and maintain it.

Activity Levels and Fitness Goals

For physically active individuals, protein needs increase significantly to support muscle recovery and growth. An endurance athlete, for example, may require a different protein intake than a strength trainer. Both men and women in these categories will need more protein than their sedentary counterparts.

Age

Protein requirements also change with age. Older adults, particularly those over 65, may need more protein to counteract sarcopenia, or age-related muscle loss. Research suggests that older adults may benefit from consuming around 1.2 grams of protein per kilogram of body weight per day.

How to Calculate Your Protein Needs

The most reliable method for determining your personal protein intake is to use a body-weight-based formula. The general Recommended Dietary Allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound).

Steps for Calculation:

Convert your weight to kilograms: Divide your weight in pounds by 2.2.
Determine your activity factor: Choose the appropriate multiplier based on your lifestyle.
- Sedentary: 0.8 g/kg
- Lightly Active: 1.0-1.2 g/kg
- Moderately Active/Recreational Athlete: 1.2-1.6 g/kg
- Intensely Active/Strength Athlete: 1.6-2.0 g/kg
Calculate your daily intake: Multiply your weight in kilograms by your activity factor.

For example, a 160-pound (72.7 kg) sedentary man would need about 58 grams of protein per day (72.7 x 0.8). A 140-pound (63.6 kg) moderately active woman would need between 76 and 102 grams per day (63.6 x 1.2 to 1.6).

Protein Comparison: Male vs. Female Requirements

Here is a comparison of estimated daily protein intake for average adult men and women across different activity levels, using the calculation method above.


Activity Level	Average Male (70 kg/154 lbs)	Average Female (57 kg/126 lbs)
Sedentary (RDA)	56 g (70 kg x 0.8)	46 g (57 kg x 0.8)
Lightly Active	70–84 g (70 kg x 1.0–1.2)	57–68 g (57 kg x 1.0–1.2)
Moderately Active	84–112 g (70 kg x 1.2–1.6)	68–91 g (57 kg x 1.2–1.6)
Intensely Active/Athlete	112–140 g (70 kg x 1.6–2.0)	91–114 g (57 kg x 1.6–2.0)

Optimizing Your Protein Intake

Getting enough protein is often easier than you think, especially by incorporating a variety of sources into your meals. A balanced approach throughout the day is often more effective than consuming all your protein in one sitting.

Best practices include:

Include protein with every meal: Distributing your protein intake supports sustained muscle protein synthesis. Aim for 20-30 grams per meal.
Prioritize lean sources: Lean meats, fish, eggs, and dairy products are excellent sources of complete proteins.
Explore plant-based options: Legumes, nuts, seeds, tofu, and quinoa are great alternatives for vegetarians and vegans.
Consider supplements wisely: While food is the best source, protein powder can be a convenient way for active individuals to meet higher needs, especially post-workout. Consult a professional before adding them to your diet.

What to Eat: A List of Protein Sources

Animal-Based: Lean beef, chicken breast, salmon, tuna, eggs, Greek yogurt, cottage cheese
Plant-Based: Lentils, chickpeas, black beans, tofu, edamame, almonds, peanut butter, quinoa

Potential Risks of Excessive Protein

While a higher protein intake is generally safe for healthy individuals, excessive consumption (over 2 g/kg/d) can potentially lead to health issues over the long term, particularly for those with pre-existing kidney conditions. A high-protein diet should be monitored and tailored to individual health. The long-term safety of very high intake (over 3.5 g/kg/d) is not well-documented and should be approached with caution.

Conclusion

While average sedentary protein requirements differ for men and women, with males needing slightly more protein, individual needs depend heavily on body weight, age, and activity level. Using a body-weight-based calculation, such as 0.8 g/kg for sedentary individuals and higher for athletes, provides a more accurate target. Prioritizing lean, whole-food protein sources and distributing intake throughout the day is the best strategy for meeting your nutritional goals. For definitive guidelines and further reading, consult authoritative sources like the Dietary Guidelines for Americans.

Dietary Guidelines for Americans

Frequently Asked Questions

For many active women, 100 grams of protein is a safe and beneficial amount, especially for those aiming to build muscle or manage weight. For a sedentary woman, this amount is higher than the minimum but generally considered safe for healthy individuals.

Men generally require more protein than women because they typically have a larger body size and higher muscle mass. Protein requirements are often calculated per kilogram of body weight, so larger individuals need more.

To calculate your needs, first divide your weight in pounds by 2.2 to get your weight in kilograms. Then multiply that number by an activity factor (e.g., 0.8 for sedentary, 1.2-1.6 for active) to get your daily protein target in grams.

For healthy individuals, consuming up to 2 grams of protein per kilogram of body weight is generally safe. However, excessive intake can put a strain on the kidneys, especially for those with pre-existing kidney disease. Always consult a doctor if you have health concerns.

Yes, while total daily intake is the most important factor, consuming protein within a 30-minute window after a workout, and distributing intake throughout the day, can help maximize muscle recovery and growth.

Yes, it is entirely possible to meet protein requirements on a plant-based diet by consuming a wide variety of protein sources, such as beans, lentils, nuts, seeds, and tofu. Combining sources ensures you get all essential amino acids.

Yes, as you get older, your protein needs may increase. For adults over 65, a higher protein intake (around 1.2 g/kg) can help prevent or mitigate age-related muscle loss (sarcopenia) and other health issues.