How much protein is needed in a week?

November 12, 2025 •

4 min read

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for healthy, sedentary adults. However, this is a daily minimum, and the question of how much protein is needed in a week requires a more detailed, personalized calculation based on individual factors like activity level, age, and health status.

Quick Summary

The weekly protein requirement varies significantly based on individual factors, primarily calculated by multiplying your daily needs by seven. Factors such as activity level, age, health, and weight influence the daily target, which is higher for active individuals, older adults, and those with specific health goals.

Key Points

Calculate Daily First: Find your daily protein needs based on your body weight and multiply by seven for your weekly target.
RDA is a Minimum: The standard 0.8g/kg/day is only the minimum for sedentary adults; most people, especially those active or older, need more.
Factor in Lifestyle: Your protein requirements depend on your age, activity level, health status, and body composition.
Prioritize Spreading Intake: For optimal muscle repair and satiety, consume protein evenly across meals rather than all at once.
Excess Can Be Risky: Over-consuming protein can strain kidneys, cause dehydration, and lead to nutrient imbalances.
Choose Whole Food Sources: Focus on getting protein from varied whole foods like lean meats, fish, eggs, dairy, and legumes.
Supplements Aren't Always Needed: Most healthy adults can meet their protein needs through diet alone; supplements are for convenience or high requirements.

How to Calculate Your Weekly Protein Needs

Calculating your weekly protein intake is a personalized process that depends heavily on your daily requirements. The most straightforward method is to determine your daily target and then multiply it by seven. Your daily target, however, is not a one-size-fits-all number. It is influenced by a range of factors that reflect your individual health and lifestyle.

Determining Your Daily Protein Target

The recommended dietary allowance (RDA) of 0.8 grams of protein per kilogram (or 0.36 grams per pound) of body weight is a baseline, meant to prevent deficiency in sedentary adults. For many people, especially those with an active lifestyle or specific health goals, this amount is insufficient. Here’s how daily needs vary:

Sedentary Adults: 0.8 to 1.2 g/kg of body weight daily.
Active Individuals: 1.2 to 2.0 g/kg of body weight daily. The exact amount depends on the intensity and type of activity, with endurance athletes and strength trainers needing more.
Older Adults (over 65): 1.0 to 1.2 g/kg of body weight daily, or even higher, to counteract age-related muscle loss (sarcopenia).
Individuals Aiming for Weight Loss: 1.6 to 2.2 g/kg of body weight daily to help preserve lean muscle mass during calorie restriction.
Pregnancy and Lactation: Requirements increase to around 1.1 to 1.5 g/kg to support the growth and development of the baby and milk production.

Factors That Influence Your Protein Intake

Protein is crucial for building and repairing tissues, supporting immune function, and producing hormones and enzymes. But your weekly intake must be tailored to your specific circumstances.

Here is a list of considerations for calculating your needs:

Activity Level: A person who runs marathons has vastly different protein requirements than someone with a desk job.
Age: The body's efficiency in using protein decreases with age, necessitating a higher intake for older adults.
Weight and Body Composition: Body weight is the starting point for most calculations. However, if you are overweight, using your target weight or consulting a dietitian is recommended to avoid overestimating.
Health Status: Chronic or acute illnesses and injuries increase protein needs to support recovery and healing.
Dietary Choices: Vegans and vegetarians may need slightly more protein to ensure they are getting a complete amino acid profile, as plant-based proteins can have lower digestibility.

Protein Intake Comparison Table: Weekly Needs


Scenario	Daily Range (g/kg)	Weekly Range (g/kg)	Approx. Weekly Needs for 70kg (154lb) Adult	Notes
Sedentary Adult	0.8 - 1.2	5.6 - 8.4	56 - 84g	Minimum for basic function.
Moderately Active	1.2 - 1.5	8.4 - 10.5	84 - 105g	Supports regular exercise and moderate activity.
Strength Athlete	1.6 - 2.0+	11.2 - 14.0+	112 - 140g+	Supports muscle growth and repair from intense training.
Weight Loss	1.6 - 2.2	11.2 - 15.4	112 - 154g	Preserves lean mass during calorie deficit.
Older Adult (>65)	1.0 - 1.2+	7.0 - 8.4+	70 - 84g+	Counters age-related muscle loss.

Practical Steps to Meet Your Weekly Protein Needs

Meeting your weekly protein goals is more manageable when broken down into daily habits. Spreading protein intake throughout the day is more effective for maximizing protein synthesis than consuming a large amount in a single meal.

Prioritize Protein at Every Meal: Aim for a palm-sized portion (approximately 20-30g) of a protein source with each main meal. Good sources include lean meats, fish, eggs, dairy, beans, lentils, nuts, and soy products.
Incorporate High-Protein Snacks: Opt for snacks like Greek yogurt, a handful of almonds, or cottage cheese to boost your intake between meals.
Meal Prep Strategically: Cook large batches of protein like chicken breast, hard-boiled eggs, or lentil soup to make grabbing a protein-rich meal quick and easy throughout the week.
Consider Supplements (if needed): Protein powders can be a convenient way to meet higher protein targets, especially for athletes or those with busy schedules. It’s best to get most protein from whole foods, as supplements lack other nutrients.

The Risks of Excessive Protein Intake

While important, consuming too much protein can have negative effects, especially over a prolonged period. Health risks associated with very high protein diets (typically over 2.0g/kg body weight per day) include:

Kidney Strain: Excess protein can put a burden on the kidneys, especially for individuals with pre-existing kidney conditions.
Nutrient Deficiencies: If a diet is too focused on protein, it may displace other essential nutrients, leading to a lack of fiber, vitamins, and minerals.
Digestive Issues: High protein intake, particularly from animal sources without sufficient fiber, can cause digestive problems like constipation.
Dehydration: The body's need for water increases when processing large amounts of protein, increasing the risk of dehydration.
Heart Health Concerns: Diets very high in animal protein, especially red and processed meats, have been linked to an increased risk of heart disease.

Conclusion

Determining how much protein is needed in a week is a personalized calculation based on your daily needs, which are influenced by multiple factors. By understanding your specific requirements and distributing your protein intake throughout the day, you can effectively meet your goals. Aim for a balanced, whole-food-based diet and be mindful of the risks associated with excessive consumption. Consulting with a healthcare provider or registered dietitian can provide a more accurate and personalized plan for your individual health needs. For most healthy adults, a varied diet with sufficient protein is enough to meet requirements without needing excessive supplementation.

Check out the official Dietary Guidelines for Americans for more information on general nutrition recommendations.

Frequently Asked Questions

To calculate your weekly protein needs, first determine your recommended daily intake (based on weight and activity level) and then multiply that number by seven. For example, a 150-pound (68 kg) sedentary adult needs about 54 grams daily, totaling around 378 grams per week.

For a healthy, sedentary adult, 0.8 grams per kilogram of body weight is the minimum daily recommendation to prevent deficiency, meaning it's the weekly baseline. However, it is not an optimal intake for active individuals, older adults, or those with weight loss goals, who need significantly more.

Yes, athletes and very active individuals need substantially more protein. While a sedentary person may require 0.8-1.2 g/kg daily, an athlete might need 1.2-2.0 g/kg daily, resulting in a much higher weekly total to support muscle repair and growth.

For weekly meal prep, great protein sources include grilled chicken breast, baked salmon, canned tuna, cooked lentils and chickpeas, hard-boiled eggs, and cottage cheese. These can be cooked in batches and added to various meals throughout the week.

Consuming excessively high amounts of protein over a week can lead to digestive issues, dehydration, and potential strain on the kidneys, especially for those with existing kidney problems. Very high intakes from animal sources may also increase the risk of other health issues.

Signs of inadequate protein intake over time include fatigue, muscle weakness or loss, brittle hair and nails, dry skin, frequent illness, slow wound healing, and mood swings. Chronic or severe deficiency can lead to more serious conditions.

Yes, older adults often benefit from a higher protein intake, around 1.0 to 1.2 g/kg daily or more, to help prevent sarcopenia (age-related muscle loss) and maintain physical function. This extra protein helps preserve muscle mass and supports bone health.