What is a good protein goal per day? A guide to personalized nutrition

October 29, 2025 •

3 min read

According to the American Heart Association, the recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight for healthy adults. However, this is a baseline, and your personal answer to the question, "what is a good protein goal per day?" can vary significantly based on your lifestyle, health objectives, and other factors.

Quick Summary

This guide provides personalized daily protein targets based on lifestyle factors like activity level, age, and specific goals like weight loss or muscle building. It explains how to calculate your needs, highlights optimal protein sources, and details the importance of consistent intake and quality.

Key Points

RDA is a minimum, not a maximum: The 0.8 g/kg RDA prevents deficiency, but most active people need more protein to optimize health and performance.
Protein needs vary by activity: Endurance and strength athletes require significantly more protein (1.6-2.2 g/kg) than sedentary individuals to support muscle repair and growth.
Age affects protein goals: Older adults need a higher protein intake (1.2-1.6 g/kg) to combat sarcopenia (age-related muscle loss).
Protein supports weight loss: Higher protein intake increases satiety and helps preserve lean muscle mass during a caloric deficit, making weight loss more effective.
Prioritize protein quality: High-quality or complete proteins, like those from animal products, contain all essential amino acids. Plant-based diets can also provide complete protein through variety.
Distribute protein throughout the day: Spreading protein intake evenly across meals (e.g., 20-40g per meal) is more effective for muscle protein synthesis than eating it all at once.
Be mindful of excess protein: While generally safe for healthy people, very high protein intake may pose risks like kidney strain, especially for those with pre-existing conditions.
Combine diet with exercise: For building muscle, adequate protein must be combined with regular resistance training to provide the necessary stimulus for muscle growth.

Understanding the basics of protein intake

Protein is a crucial macronutrient made up of amino acids, which are the building blocks of every cell and tissue in your body. It plays a vital role in muscle repair, enzyme production, hormone regulation, and immune function. Knowing your ideal daily intake is key to supporting your health goals.

The Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram (or 0.36 grams per pound) of body weight is the minimum required to prevent deficiency. For a sedentary 150-pound adult, this is about 54 grams. However, this minimum is not necessarily optimal for everyone, especially those with specific health or fitness goals.

How to determine your personalized protein needs

Your daily protein requirement is influenced by several factors beyond just the basic RDA.

Calculating your individual protein goal:

For a sedentary adult: Use the RDA of 0.8 g/kg. For a 150-pound (68 kg) individual, this is about 54 grams.
For moderately active individuals: The target increases to 1.3 g/kg. The 150-pound (68 kg) individual would need about 88 grams.
For athletes and those building muscle: Intensive training increases needs to 1.6-2.2 g/kg. The same individual could aim for 109 to 150 grams.
For older adults: Due to a reduced anabolic response, older adults over 65 benefit from a higher intake of 1.2-1.6 g/kg to maintain muscle mass. The 150-pound (68 kg) individual would need 82 to 109 grams.
For weight loss: A higher protein intake of 1.6-2.2 g/kg can increase satiety, preserve lean muscle mass during caloric deficit, and boost metabolism. The 150-pound (68 kg) individual would aim for 109 to 150 grams.

The importance of protein quality and timing

Beyond the total daily amount, the type of protein and how you distribute it throughout the day are also crucial. High-quality proteins contain all nine essential amino acids necessary for the body to build and repair tissues.

Prioritizing high-quality protein sources

Animal-based proteins: These are complete proteins, rich in essential amino acids. Examples include lean meats (chicken breast, fish, beef), eggs, and dairy products like Greek yogurt and cottage cheese.
Plant-based proteins: Most plant proteins are incomplete, but a variety of sources throughout the day can provide all essential amino acids. Complete plant proteins include soy (tofu, edamame), quinoa, and hemp seeds. Combining sources, such as rice and beans, is an effective strategy.

Spreading protein throughout the day

Studies show that distributing protein evenly across meals can be more effective for muscle protein synthesis than consuming most of it in a single large meal. A good strategy is to include 20-40 grams of protein with each meal.

A comparison of protein intake goals


Lifestyle/Goal	Protein Intake (grams per kg of body weight)	Example for a 150 lb (68 kg) person	Notes
Sedentary Adults	0.8 g/kg (RDA minimum)	~54 g	Basic requirement to prevent deficiency.
Older Adults (>65)	1.2-1.6 g/kg	~82-109 g	Higher intake helps counteract age-related muscle loss.
Weight Loss	1.6-2.2 g/kg	~109-150 g	Promotes satiety and preserves muscle during caloric deficit.
Muscle Gain (Athletes)	1.6-2.2 g/kg	~109-150 g	Provides building blocks for muscle repair and growth after resistance training.
Moderate Activity	1.3 g/kg	~88 g	Supports active individuals who are not intensely training.

Risks of excessive protein intake

While most healthy people can tolerate higher protein levels (up to 2 g/kg) without issue, excessive intake, especially from animal sources, can lead to health concerns. These may include increased risk of kidney stones, digestive issues from low fiber, and an imbalanced diet lacking other vital nutrients. It is particularly important for individuals with pre-existing kidney disease to consult a healthcare professional before increasing protein.

Conclusion: Finding the right balance

Finding your ideal daily protein target is a matter of personalized nutrition, not a one-size-fits-all approach. By considering your age, activity level, and specific goals, you can move beyond the standard RDA and craft a diet that truly supports your body's needs. Whether your goal is to build muscle, lose weight, or simply maintain your health as you age, prioritizing high-quality protein and distributing your intake evenly throughout the day are crucial strategies. Always opt for whole food sources first, and consult a registered dietitian for the most accurate, individualized advice.

Note: This information is for general guidance and should not replace advice from a healthcare provider. Individuals with medical conditions, especially kidney disease, should consult a doctor before making significant dietary changes.

Frequently Asked Questions

For weight loss, a daily protein intake between 1.6 and 2.2 grams per kilogram of body weight is often recommended. This higher intake helps increase feelings of fullness, preserve lean muscle mass during caloric restriction, and slightly boost metabolism.

Athletes engaged in heavy resistance training or endurance sports should aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. This higher amount supports muscle repair, recovery, and growth following intense physical activity.

In healthy individuals, a protein intake up to 2.0 g/kg is generally considered safe. However, excessive, long-term protein intake can put a strain on the kidneys, especially for people with pre-existing kidney disease, who should consult a doctor before increasing their protein.

Animal-based proteins are considered "complete" as they contain all nine essential amino acids. While many plant proteins are incomplete, eating a variety of plant-based foods, such as beans and grains, throughout the day can ensure you get all essential amino acids. Some plant sources like soy and quinoa are complete.

Yes, distributing your protein intake evenly across meals is a recommended strategy. Consuming 20-40 grams per meal helps activate muscle protein synthesis more effectively than consuming a single large protein meal.

Yes, older adults often benefit from a higher protein intake, ranging from 1.2 to 1.6 g/kg of body weight. This helps counteract age-related muscle loss (sarcopenia) and supports overall function.

Excess protein that the body doesn't use for synthesis is converted into energy or stored as fat. This process is less efficient than for carbohydrates and fats, but it can still lead to weight gain if total calories are excessive.