How much protein should you eat in a day? A complete guide

November 18, 2025 •

3 min read

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults, but this is a minimum requirement, not an optimal target for everyone. This guide will help you determine how much protein should you eat in a day, moving beyond the basic RDA to find a personalized intake.

Quick Summary

Protein requirements depend on various factors like age, activity level, and goals. Optimal intake can range from 1.2 to over 2.0 g/kg for building muscle, losing weight, or for older adults.

Key Points

Calculate based on body weight: Multiply your weight in kilograms by a factor appropriate for your activity level and goals to find your daily protein target.
RDA is a minimum: The Recommended Dietary Allowance (RDA) of 0.8 g/kg is the minimum to prevent deficiency, not the optimal amount for active individuals or specific goals.
Higher intake for active people: Athletes, older adults, and those seeking muscle gain or fat loss often require 1.2 to 2.4 g/kg of protein.
Distribution is key: Spread protein intake evenly across several meals throughout the day (e.g., 20-40g per meal) to maximize benefits like muscle synthesis.
Listen to your body: While beneficial, consuming excessive protein can strain the kidneys or cause digestive issues, especially if other nutrients are neglected.
Source matters: High-quality animal and plant sources provide essential amino acids needed for muscle and tissue repair.

Why Is Protein So Important?

Protein is a crucial macronutrient essential for building and repairing tissues, including bones, muscles, skin, and blood. It's also vital for producing enzymes and hormones and supporting immune function. Adequate protein intake can contribute to feeling full, maintaining muscle mass, and aiding recovery after physical activity. However, the amount of protein an individual needs daily varies based on their activity level, health, and personal goals.

How to Calculate Your Daily Protein Needs

The standard RDA of 0.8 g/kg is a baseline, but many individuals require more. To estimate your needs, convert your weight to kilograms (pounds divided by 2.205) and multiply by a factor based on your activity:

Sedentary Adults: 0.8 to 1.2 g/kg.
Moderately Active Adults: 1.2 to 1.6 g/kg.
Highly Active Adults & Athletes: 1.6 to 2.2 g/kg.
Older Adults (over 65): Aim for at least 1.2 g/kg.
Pregnant or Lactating Women: Higher needs, potentially 1.7 g/kg or 75-100 grams.

Protein for Specific Goals

Tailoring protein intake to specific goals is important. For instance, protein helps manage hunger and preserves muscle during weight loss.

For Muscle Gain: 1.6–2.2 g/kg alongside resistance training is effective for muscle growth.
For Fat Loss: A higher range of 1.6–2.4 g/kg is beneficial for maintaining muscle mass in a calorie deficit.

Protein Intake by Goal: A Comparison


Goal / Population	Protein Target (g/kg of body weight)	Example: 70kg (154lb) Person	Considerations
Sedentary Adult	0.8–1.2 g/kg	56–84 grams	Basic needs.
Moderately Active	1.2–1.6 g/kg	84–112 grams	Supports regular exercise.
Muscle Gain (with training)	1.6–2.2 g/kg	112–154 grams	Optimizes muscle growth.
Fat Loss (in calorie deficit)	1.6–2.4 g/kg	112–168 grams	Preserves muscle and increases satiety.
Older Adults (>65 years)	≥1.2 g/kg	≥84 grams	Helps prevent muscle loss and supports bone health.

The Quality and Timing of Protein

High-quality protein, found in animal products and some plant sources, provides essential amino acids. To maximize benefits, distribute protein throughout the day (3-5 meals/snacks) with 20-40g per serving. Consuming protein after exercise supports muscle repair, and a pre-sleep snack may aid overnight synthesis.

Potential Risks of Excessive Protein

While generally safe for healthy people, very high protein intake over time can pose risks, especially for individuals with kidney issues. Potential concerns include increased kidney workload, dehydration, digestive problems, and nutrient imbalances if other food groups are neglected.

How to Increase Your Protein Intake

Increasing protein intake can be achieved through whole foods. Good sources include lean meats, fish, eggs, dairy, and plant-based options like legumes, tofu, nuts, and seeds. Protein supplements can also be helpful for meeting higher targets, particularly around workouts.

Conclusion

Determining how much protein you should eat in a day requires considering your activity level, age, and goals. The 0.8 g/kg RDA is a minimum, and many people, especially active individuals or those aiming for muscle gain or fat loss, benefit from higher intakes (1.6 to over 2.0 g/kg). Focus on quality protein sources, spread intake throughout the day, and maintain a balanced diet. If you have health concerns or are making significant dietary changes, consult a healthcare professional. For further information, the Optimal Protein Intake Guide by Examine.com is an excellent resource.

Frequently Asked Questions

For sedentary adults, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. For a more optimal range, many experts recommend aiming for 1.0 to 1.2 g/kg.

To maximize muscle gain in conjunction with resistance training, research suggests a daily protein intake between 1.6 and 2.2 grams per kilogram of body weight.

In healthy individuals, high protein intake is generally safe. However, excessive consumption can strain the kidneys, particularly for those with pre-existing kidney disease. Monitoring intake and staying hydrated is important.

Yes, distributing your protein intake evenly throughout the day, in doses of 20-40g per meal, is more effective for stimulating muscle protein synthesis than consuming a large amount in one sitting.

Yes, older adults typically need more protein, around 1.2 to 1.6 g/kg daily, to counteract age-related muscle loss and maintain overall mobility.

Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Varying your sources ensures a complete amino acid profile.

Yes, a higher protein intake can support weight loss by increasing satiety (making you feel full longer), boosting metabolism, and helping to preserve lean muscle mass during a calorie deficit.