How Much Protein Should I Consume if I Weigh 67 kg?

January 4, 2026 •

2 min read

According to the National Academy of Medicine, the minimum daily protein recommendation for adults is 0.8 grams per kilogram of body weight. For a 67 kg individual, this is a baseline of approximately 54 grams, but your optimal amount will vary significantly depending on your activity level and fitness goals.

Quick Summary

Optimal daily protein intake for a 67 kg individual is not a fixed number and is strongly influenced by activity level and goals. Requirements range from a baseline for sedentary individuals to higher amounts for athletes and those building muscle, supporting various functions from tissue repair to satiety.

Key Points

RDA for 67 kg: The minimum recommended daily intake for a sedentary 67 kg adult is approximately 54 grams of protein, based on the 0.8 g/kg guideline.
Activity Boosts Needs: As physical activity increases, so does the need for protein, with active individuals at 67 kg requiring between 74 and 94 grams daily.
Muscle Building Intake: For those engaging in intense training or building muscle, a 67 kg person should aim for 107 to 147 grams of protein per day.
Older Adult Requirements: Due to changes in protein absorption, older adults weighing 67 kg may benefit from a higher daily intake of 67 to 80 grams to prevent muscle loss.
Source Variety is Key: A balanced diet with both animal (lean meats, dairy) and plant-based (legumes, nuts, soy) proteins ensures a complete amino acid profile.
Distribution Matters: Spreading protein intake across multiple meals (20-40g per meal) can maximize its effectiveness for muscle repair and satiety.

Understanding Protein Requirements at 67 kg

Protein is a crucial macronutrient vital for building tissues, muscles, and hormones. The necessary amount is not universal and depends on factors like age, health, and especially physical activity levels. Calculating your specific requirement helps fuel your body for maintenance, recovery, or growth.

Protein intake recommendations for a 67 kg individual vary based on activity level and goals {Link: Dr. Oracle https://www.droracle.ai/articles/108105/recommended-protein-intake-chart-for-body-weight}. The Recommended Dietary Allowance (RDA) for sedentary adults is 0.8 g/kg per day, which is about 54 grams for a 67 kg person. Moderately active individuals may need 1.1 to 1.4 g/kg (74–94 grams), while athletes or those aiming to build muscle typically require 1.6 to 2.2 g/kg (107–147 grams). Older adults might benefit from 1.0 to 1.2 g/kg (67–80 grams) to help prevent muscle loss.

Sources of Protein for a 67 kg Diet

Meeting your target involves various sources, combining animal and plant-based options for complete amino acids.

Animal Sources: Lean meats (chicken, turkey, beef), fish (salmon, tuna), dairy (Greek yogurt, cottage cheese, milk), and eggs are excellent.
Plant Sources: Legumes (lentils, chickpeas, beans), nuts, seeds, and soy products (tofu, tempeh) provide protein and other nutrients.

Comparison of Daily Protein Needs for a 67 kg Individual

Here's a summary of requirements based on activity:


Activity Level	Calculation (67 kg)	Recommended Daily Intake
Sedentary Adult	67 kg x 0.8 g/kg	~54 grams
Moderately Active	67 kg x 1.1–1.4 g/kg	74–94 grams
Intense Training/Athlete	67 kg x 1.6–2.2 g/kg	107–147 grams
Older Adult (65+)	67 kg x 1.0–1.2 g/kg	67–80 grams

Tips for Optimizing Protein Intake

Spread Intake: Distribute protein throughout the day, aiming for 20-40 grams per meal to optimize muscle protein synthesis.
Post-Workout: Consuming protein within a few hours after exercise can aid recovery, especially for athletes.
Prioritize Quality: Choose complete protein sources. Combine plant proteins if following a vegetarian or vegan diet.
Monitor Your Body: Pay attention to how your body reacts to your protein intake and adjust as needed.

Potential Risks of Excessive Protein

While beneficial, excessive protein can cause side effects like kidney strain (especially with pre-existing conditions), dehydration, and digestive issues. For healthy individuals, intakes up to 2 g/kg/d are usually safe. For more information, refer to resources like Examine.com.

Conclusion

For a 67 kg person, optimal daily protein intake is highly variable based on activity and goals. By calculating needs for sedentary, moderately active, or intensely active lifestyles, you can determine a suitable range {Link: Dr. Oracle https://www.droracle.ai/articles/108105/recommended-protein-intake-chart-for-body-weight}. Focus on diverse, high-quality sources and distribute intake throughout the day to maximize benefits while being aware of potential risks of excessive consumption. Consult a healthcare professional for personalized guidance.

Frequently Asked Questions

For a sedentary 67 kg individual, the minimum Recommended Dietary Allowance (RDA) is approximately 54 grams of protein per day (67 kg x 0.8 g/kg).

Athletes weighing 67 kg should aim for 1.6 to 2.2 grams of protein per kilogram of body weight, which translates to a daily intake of 107 to 147 grams (67 kg x 1.6–2.2 g/kg).

Yes, excessive protein intake can cause side effects like kidney strain, dehydration, and digestive issues. It can also lead to unintentional weight gain if calories are not managed.

Yes, older adults are often advised to consume more protein, typically 1.0 to 1.2 g/kg, to counteract age-related muscle loss. For a 67 kg older person, this would be 67 to 80 grams daily.

Yes, but you should combine different plant-based sources like legumes, grains, nuts, and soy products throughout the day to ensure you get all essential amino acids.

Good sources include lean meats, fish, dairy (like Greek yogurt and cottage cheese), eggs, legumes (lentils, chickpeas), nuts, and soy products (tofu, tempeh).

Most people can meet their protein needs through a balanced diet of whole foods. Supplements like protein powder can be useful for those with very high requirements, but should be used in addition to, not instead of, whole food sources.