How much protein do you need to maintain your body?

January 4, 2026 •

4 min read

The average American consumes around 16% of their daily calories from protein, but the ideal amount varies significantly based on individual factors like age, activity, and goals. This guide explains exactly how much protein do you need to maintain your body, covering the standard recommendations and how to calculate a more personalized intake.

Quick Summary

This article provides a comprehensive guide to understanding your daily protein needs for body maintenance. It details the factors that influence your optimal intake, offers a clear breakdown of recommendations for different activity levels and age groups, and helps you determine the right amount for your specific health goals.

Key Points

RDA is a minimum: The standard RDA of 0.8 g/kg of body weight is the minimum to prevent deficiency, not the optimal amount for maintenance.
Higher intake for active adults: Moderately active individuals and athletes benefit from a higher protein intake, ranging from 1.2 to 2.2 g/kg to support muscle repair and growth.
Age affects needs: Older adults require 1.2–1.6 g/kg of protein to combat age-related muscle loss (sarcopenia) due to anabolic resistance.
Spread protein throughout the day: Distributing protein evenly across meals (20–40g per meal) is more effective for muscle synthesis than eating a large amount at once.
Quality matters: Incorporate a variety of high-quality protein sources, both animal and plant-based, to ensure you get all essential amino acids.
Excess can be harmful: Consuming consistently high amounts of protein (over 2 g/kg) can strain the kidneys, especially for those with pre-existing conditions, and may contribute to weight gain if it adds excess calories.
Health status is a factor: Specific health conditions, as well as pregnancy or lactation, can significantly alter individual protein requirements.

Understanding the Recommended Daily Allowance (RDA)

For a long time, the standard Recommended Dietary Allowance (RDA) for protein has been set at 0.8 grams per kilogram (g/kg) of body weight. This is the minimal amount required to prevent deficiency, but it is not necessarily the optimal amount for everyone, especially those with active lifestyles or specific health objectives.

Why the RDA Isn't Enough for Most People

Research from authoritative sources like Examine.com and UCLA Health shows that a higher intake can be more beneficial for muscle maintenance and overall health. For a sedentary person, an intake of at least 1.2 g/kg is now recommended, a substantial increase over the old RDA.

Key Factors That Influence Your Protein Needs

Determining your specific protein requirement is not a one-size-fits-all calculation. Your optimal intake is a dynamic number influenced by several key factors:

Age: As you get older, your body becomes less responsive to protein—a phenomenon known as “anabolic resistance”. Older adults, particularly those over 65, need more protein (1.2–1.6 g/kg) to counteract age-related muscle loss, known as sarcopenia.
Activity Level: The more active you are, the more protein your body requires for repair and rebuilding. An elite endurance athlete will have higher needs than someone who only does minimal recreational exercise.
Body Composition Goals: Whether you are aiming for weight loss, muscle gain, or simply maintaining your current body weight, your protein intake will be a critical part of the equation. A higher protein diet can increase satiety and help preserve lean muscle mass during a calorie deficit.
Health Status: Conditions such as chronic kidney disease may necessitate a lower protein intake, while recovery from injury or surgery requires more to support tissue repair.
Pregnancy and Lactation: These physiological states dramatically increase a woman's protein requirements to support the growth of the fetus and milk production.

Protein Requirements by Activity and Goal

To help you find a personalized target, here is a general guide to protein intake based on different activity levels and goals.

Daily Protein Intake Recommendations (g/kg)

Sedentary Adults: 1.2 g/kg (e.g., a 75kg person needs 90g)
Moderately Active Adults (2-3 workouts/week): 1.2–1.6 g/kg (e.g., a 75kg person needs 90–120g)
Strength-Trained Athletes: 1.6–2.2 g/kg (e.g., a 75kg person needs 120–165g)
Endurance Athletes: 1.2–1.6 g/kg (e.g., a 75kg person needs 90–120g)
Older Adults (over 65): 1.2–1.6 g/kg to combat muscle loss (e.g., a 70kg person needs 84–112g)

The Role of Timing and Distribution

How you consume your protein throughout the day can be as important as the total amount. Spreading your intake evenly across meals and snacks is more effective for stimulating muscle protein synthesis (MPS) than consuming a large amount in a single meal. Experts often recommend aiming for 20–40 grams of protein per meal, depending on your total daily needs. For active individuals, consuming high-quality protein within the 30-60 minutes post-exercise can optimize recovery and muscle repair.

High-Quality Protein Sources

Not all protein is created equal. The quality of a protein source is determined by its amino acid profile and its bioavailability (how well the body can absorb and use it). Complete proteins contain all nine essential amino acids.

Animal-Based vs. Plant-Based Proteins


Feature	Animal-Based Proteins	Plant-Based Proteins
Source	Meat, poultry, fish, eggs, and dairy	Legumes, nuts, seeds, whole grains, and soy products
Amino Acid Profile	Complete; contains all essential amino acids in abundance	Often incomplete, requiring combinations to get all essential amino acids
Examples	Chicken breast, salmon, whey protein, eggs	Tofu, lentils, chickpeas, edamame, quinoa, seeds
Associated Nutrients	Higher levels of heme iron, Vitamin B12	Rich in fiber, phytochemicals, and antioxidants

Risks of Eating Too Much Protein

While a higher protein intake is generally safe for healthy individuals, excessive consumption (often defined as over 2 g/kg of body weight) can pose risks, especially if it displaces other vital nutrients. Potential side effects can include:

Kidney Strain: The kidneys must work harder to filter byproducts of protein metabolism. While this is not an issue for healthy kidneys, it can be problematic for those with pre-existing kidney disease.
Digestive Issues: A high intake of certain proteins, especially animal-based, can lead to digestive discomfort, bloating, and constipation if fiber intake is insufficient.
Unhealthy Diet Composition: An overemphasis on protein can result in an imbalanced diet, pushing out valuable carbohydrates and fats, leading to nutrient deficiencies.
Potential Weight Gain: Excess calories from any macronutrient will be stored as fat. Consistently overeating protein without adjusting other caloric intake can lead to weight gain.

Conclusion: Finding the Right Balance

Determining how much protein you need to maintain your body is a personal process, not a rigid formula. The foundational RDA of 0.8 g/kg is a starting point, but most adults, especially those who are physically active or over 50, benefit from a higher intake of at least 1.2 g/kg. A balanced diet with a variety of high-quality protein sources, spread evenly throughout the day, is the most effective strategy for supporting muscle maintenance, recovery, and overall health. For personalized advice, consider consulting a registered dietitian who can assess your unique needs and health status.

For more detailed guidance and to calculate your individual needs, you can use the USDA's Dietary Reference Intake calculator at the National Agricultural Library's website.

Frequently Asked Questions

For a general maintenance target, you can use a baseline of 1.2 grams of protein per kilogram of body weight. For example, a 70kg individual would aim for about 84 grams of protein daily. This figure should be adjusted based on your activity level and age.

Yes, you can. Plant-based proteins are often incomplete, meaning they lack one or more essential amino acids. However, by consuming a variety of plant proteins like legumes, grains, nuts, and seeds throughout the day, you can ensure you get all the amino acids your body needs.

For healthy individuals, consuming up to 2 g/kg of protein is generally considered safe. However, there is little evidence that going above this provides any additional benefit for muscle growth. For those with pre-existing kidney conditions, high protein intake can be dangerous and should be monitored by a doctor.

Protein timing is an important component of exercise adaptation, especially for optimizing recovery and muscle repair. Consuming high-quality protein (ideally with some carbohydrates) within 30 to 60 minutes after exercise can maximize muscle protein synthesis.

Older adults, who require more protein to combat muscle loss, should prioritize high-quality, easily digestible sources. Good options include lean meats, fish, eggs, dairy products like Greek yogurt, and protein supplements if needed. Spreading intake across meals is also recommended.

No, you don't. While protein powders can be a convenient way to boost your intake, a varied diet of whole foods can provide all the protein you need. Powders are most useful for those with very high protein targets or busy schedules.

Weight gain is caused by a calorie surplus, regardless of the source. While a high-protein diet can increase satiety, if your total caloric intake exceeds your expenditure, the excess calories from protein will be converted and stored as fat.