How much protein should you aim for daily? A comprehensive guide

November 3, 2025 •

3 min read

The Recommended Dietary Allowance (RDA) for protein for a sedentary adult is a minimum of 0.8 grams per kilogram of body weight. However, this is just the baseline to prevent deficiency, and many people, depending on their activity and goals, need significantly more. Finding out how much protein should you aim for daily is the first step toward achieving your fitness and health objectives.

Quick Summary

This guide explains how to calculate your personalized daily protein target, adjusting for age, activity level, and specific goals like building muscle or managing weight. It also outlines the benefits, potential risks, and best sources of protein.

Key Points

RDA is a Minimum: The standard 0.8 g/kg is a minimum to prevent deficiency, not an optimal intake for active individuals or specific health goals.
Adjust for Activity: Active individuals and athletes need significantly more protein (1.2-2.0 g/kg) to repair and build muscle mass effectively.
Age Matters: Older adults should aim for higher protein intake (1.2-1.6 g/kg) to combat age-related muscle loss and maintain mobility.
Choose Quality Sources: Prioritize complete protein sources like lean meats, eggs, and dairy, or combine various plant-based proteins to get all essential amino acids.
Mind the Risks: Excessive protein can strain the kidneys, cause dehydration, or lead to nutrient imbalances, especially without sufficient hydration and fiber.
Spread Your Intake: Distributing protein throughout the day can be more effective for muscle synthesis than consuming it all in one sitting.

Understanding the Baseline: The RDA

For most sedentary adults, the RDA for protein is 0.8 grams per kilogram (g/kg) of body weight. This is a conservative figure designed to prevent basic deficiencies and is not optimized for muscle building or active lifestyles. To find your RDA in grams, simply multiply your weight in kilograms by 0.8. If you use pounds, divide your weight by 2.2 to get kilograms, then multiply by 0.8.

Example Calculation

For a sedentary person weighing 150 lbs (68 kg):

$68 \text{ kg} \times 0.8 \text{ g/kg} = 54.4 \text{ grams of protein per day}$

Adjusting for Activity, Age, and Goals

Your protein needs increase significantly with physical activity, as protein is essential for repairing and rebuilding muscle tissue damaged during exercise. The following ranges offer a more personalized approach based on your lifestyle:

Lightly Active: For those with minimal physical activity, aim for 1.0 to 1.2 g/kg.
Moderately Active: If you exercise regularly (e.g., moderate-intensity cardio or strength training), target 1.2 to 1.7 g/kg.
Very Active / Athletes: For serious athletes or those engaged in intense, daily training, 1.4 to 2.0 g/kg is often recommended to support muscle repair and growth.

Protein needs also change with age. Older adults often require more protein to counteract age-related muscle loss, a condition known as sarcopenia. Experts suggest a range of 1.2 to 1.6 g/kg for older adults. Likewise, pregnant and breastfeeding women have higher demands to support fetal development and milk production.

The Quality of Your Protein Sources

Not all protein is created equal. The quality of a protein source is determined by its amino acid profile. Proteins are made of amino acids, and there are nine essential amino acids that our bodies cannot produce. A 'complete' protein contains all nine, while an 'incomplete' protein lacks one or more. Animal products are typically complete proteins, whereas many plant sources are incomplete but can be combined to form a complete profile over the course of a day.

Here are some excellent sources of protein:

Animal-Based: Lean meats (chicken, beef), fish (salmon, tuna), eggs, and dairy products (Greek yogurt, cottage cheese).
Plant-Based: Legumes (lentils, chickpeas, beans), soy products (tofu, edamame), nuts, seeds, and certain grains like quinoa.

Risks of Insufficient vs. Excessive Protein Intake

While inadequate protein intake can lead to muscle loss, weakened immunity, and poor tissue repair, excessive amounts can also pose risks.

Risks of Insufficient Protein:
- Muscle wasting
- Weakened immune system
- Poor wound healing
- Fatigue
Risks of Excessive Protein:
- Kidney Strain: A high-protein diet can increase the workload on your kidneys to filter out metabolic byproducts, especially for those with pre-existing kidney conditions.
- Digestive Issues: Focusing too much on protein can displace other vital nutrients like fiber, leading to constipation and bloating.
- Dehydration: Processing a high volume of protein requires more water, which can increase the risk of dehydration if fluid intake isn't sufficient.
- Nutrient Imbalance: A focus on protein to the exclusion of other macronutrients can lead to deficiencies in important vitamins and minerals.

Note: Moderation and balance are key. For healthy individuals, a protein intake up to 2.0 g/kg is generally considered safe and beneficial, but extreme levels should be approached with caution. You can learn more about high-protein diet research from authoritative sources like the National Institutes of Health.

Comparison of Protein Sources


Feature	Animal Protein	Plant Protein
Completeness	Complete (contains all 9 essential amino acids)	Often incomplete (but can be combined)
Bioavailability	Very high	Often lower than animal sources
Key Nutrients	Heme iron, Vitamin B12, Creatine	Fiber, Phytochemicals, Unsaturated Fats
Saturated Fat	Often higher, depends on cut	Generally very low or absent
Sustainability	Higher environmental impact (water, land)	Lower environmental impact

Conclusion: Finding Your Optimal Balance

Determining how much protein should you aim for daily is not a one-size-fits-all equation. It requires an honest assessment of your activity level, age, health status, and specific goals. While the baseline RDA is helpful for preventing deficiency, most active adults and seniors will benefit from a higher intake. The best approach is to focus on incorporating a variety of high-quality protein sources, both animal and plant-based, throughout your meals to ensure a complete amino acid profile. If you have underlying health concerns or specific fitness objectives, consulting a registered dietitian or healthcare professional can provide the personalized guidance you need for optimal results.

Frequently Asked Questions

To calculate your daily protein needs, multiply your weight in kilograms by a factor based on your activity level: 0.8 g/kg for sedentary, 1.2-1.7 g/kg for active individuals, and up to 2.0 g/kg for athletes. You can convert your weight from pounds to kilograms by dividing by 2.2.

Yes, plant-based protein sources can have slightly lower bioavailability and may lack certain essential amino acids. Vegetarians and vegans should consume a variety of protein-rich plant foods and may aim for a slightly higher intake (e.g., 1.0-1.2 g/kg) to compensate.

For healthy individuals, consuming up to 2.0 g/kg daily is generally safe. However, excessively high intake can cause kidney strain, digestive problems, and dehydration, especially if fluid and fiber intake are low or if you have pre-existing kidney issues.

Spreading your protein intake evenly throughout the day, rather than consuming a large amount in one meal, can be more effective for muscle synthesis and satiety. Consuming 15-25 grams of protein within a couple of hours after exercise is also beneficial for muscle repair.

Most people can meet their protein requirements through whole foods, adopting a 'food-first approach'. Supplements can be a convenient option for those with very high needs or busy schedules but should not replace regular, nutrient-dense meals.

Symptoms of protein deficiency can include hair loss, brittle nails, reduced muscle mass, fatigue, edema (swelling), and a weakened immune response.

Higher protein intake can boost metabolism and increase feelings of fullness (satiety), which helps reduce cravings and overall calorie consumption. This can be a key component for both weight loss and preventing weight regain.