How much protein should I eat per day if my weight is 50?

December 30, 2025 •

3 min read

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which for a 50 kg person is 40 grams. However, expert recommendations vary significantly based on individual activity levels and specific fitness goals, suggesting that 40 grams may be just the minimum requirement.

Quick Summary

A 50kg person's protein needs depend on factors like activity level, age, and goals such as weight loss or muscle gain. While the minimum is 40g, active individuals require higher amounts, potentially between 60g and 110g. This is because protein requirements increase with exercise intensity and specific body composition objectives.

Key Points

Protein Needs Vary: A 50kg person's optimal daily protein intake depends heavily on their activity level and fitness goals, from 40g for sedentary individuals to over 80g for athletes.
Goals Dictate Intake: For muscle gain or weight loss, a 50kg person should aim for a higher protein intake, ranging from 80-110 grams per day, to aid satiety and preserve lean muscle mass.
Focus on Whole Foods: Meeting your protein needs is most effective when prioritized through high-quality, whole food sources such as lean meats, eggs, fish, dairy, and legumes.
Beware of Excess: While moderate high-protein diets are generally safe, excessive intake can strain the kidneys and lead to nutrient imbalances, especially in those with pre-existing conditions.
Distribute Intake Evenly: Spreading protein consumption across three to four meals per day, with 20-30 grams per meal, is an effective strategy for maximizing muscle protein synthesis.

Understanding Your Protein Needs

Protein is a crucial macronutrient involved in numerous bodily functions, including repairing tissues, building muscle, producing hormones, and supporting immune function. For a person weighing 50 kilograms, general guidelines are a starting point, but optimizing intake requires considering your lifestyle, age, and fitness aspirations. The minimal intake prevents deficiency, not necessarily supporting optimal health or performance.

Calculating Protein for Different Activity Levels

Physical activity is a key factor in daily protein requirements. Needs differ between a sedentary individual and an athlete. The recommended intake for sedentary adults is 0.8 grams per kilogram, which is 40 grams for a 50 kg person. Moderately active adults need approximately 1.3 grams per kilogram, or 65 grams, while highly active adults and athletes may need around 1.6 grams per kilogram (80 grams) to support muscle repair and growth.

Protein for Specific Body Composition Goals

Dietary goals like weight loss or muscle gain also influence protein needs. Higher protein can help with satiety and preserving lean muscle mass. For weight loss, 1.6 to 2.4 g/kg (80 to 120 grams) is suggested to increase satiety and preserve lean muscle mass. For muscle gain, 1.6 to 2.2 g/kg (80 to 110 grams), paired with resistance exercise, is recommended to maximize muscle protein synthesis.

High-Protein Food Sources for a 50kg Person

Meeting daily protein targets is easier with nutrient-dense sources. Include a variety of options.

Animal-Based Protein Sources

These include lean meats like chicken and beef, fish such as salmon and tuna, eggs (about 6g per large egg), and dairy products like Greek yogurt and cottage cheese.

Plant-Based Protein Sources

Options include legumes and pulses (like lentils and chickpeas), soy products (tofu, tempeh), nuts and seeds, and whole grains like quinoa.

Comparison Table: Protein Per Serving


Food Source	Protein Per 100g (Approx.)	Serving Size	Protein Per Serving	Type of Protein	Complete Protein?
Chicken Breast (cooked)	31 g	100g (3.5 oz)	~31g	Animal	Yes
Salmon (cooked)	20 g	100g (3.5 oz)	~20g	Animal	Yes
Greek Yogurt (plain)	10 g	170g (6 oz)	~17g	Animal	Yes
Lentils (cooked)	9 g	198g (1 cup)	~18g	Plant	No (combine with grains)
Tofu (firm)	8 g	100g	~8g	Plant	Yes
Eggs (large)	13 g	50g (1 egg)	~6g	Animal	Yes

Potential Risks of Excessive Protein Intake

While generally safe, very high protein intake over time can pose risks. Consuming up to 2.0 g/kg of body weight is typically safe for healthy individuals. High protein can strain kidneys, especially in those with pre-existing conditions, and diets very high in animal protein may lack fiber, potentially causing constipation. Overemphasis on protein can displace other crucial nutrients.

Conclusion: Finding Your Optimal Protein Balance

For a 50kg person, the ideal protein intake is dynamic, based on activity and goals. For general health, 40-60 grams is a reasonable target. Active individuals or those seeking muscle growth or fat loss may need 80-110 grams. Source protein from varied, nutritious foods. Balance protein with other nutrients and stay hydrated. Consult a dietitian for personalized advice. A food-first approach is recommended, using supplements only to fill gaps.

How to Increase Protein Intake for a 50kg Person

Strategies to increase protein intake include distributing protein throughout the day, prioritizing whole foods like chicken, fish, and legumes, and incorporating protein-rich snacks such as Greek yogurt or nuts. Adding protein to meals with ingredients like beans or chicken and considering strategic use of protein supplements if needed can also help.

Sample 80g Protein Day for a 50kg Person

Breakfast (Approx. 25g Protein): Greek Yogurt Bowl with nuts and berries.
Lunch (Approx. 25g Protein): Chicken breast salad with mixed greens and chickpeas.
Dinner (Approx. 30g Protein): Baked salmon fillet with quinoa and steamed vegetables.

Authoritative Resource

For additional scientific information on optimal protein intake recommendations, refer to the {Link: Examine.com https://examine.com/guides/protein-intake/}.

Frequently Asked Questions

A sedentary 50kg individual should aim for a minimum of 0.8 grams of protein per kilogram of body weight, which equals approximately 40 grams of protein daily.

For muscle gain, a 50kg person should target an intake between 1.6 and 2.2 grams of protein per kilogram of body weight, translating to 80 to 110 grams per day.

For weight loss, it is recommended that a 50kg person consume between 1.6 and 2.4 grams of protein per kilogram of body weight, or 80 to 120 grams per day, to promote satiety and preserve muscle mass.

50g of protein is slightly above the minimum recommendation for a 50kg sedentary person. It is a good target for those with light physical activity, but active individuals or those with specific fitness goals will need more.

Yes, it is possible to meet your protein needs from plant sources, but it requires careful meal planning and a variety of food choices to ensure you consume all essential amino acids.

Excellent protein sources for a 50kg person include lean meats, fish, eggs, dairy products like Greek yogurt and cottage cheese, as well as plant-based options such as legumes, nuts, seeds, and tofu.

While high protein intake is generally safe for healthy individuals, excessive amounts over a long period can strain the kidneys and lead to nutrient imbalances. It is important to not exceed 2.0 g/kg body weight without medical consultation, especially if you have pre-existing kidney issues.