What Is a Good Range for Protein Intake?

December 26, 2025 •

4 min read

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult, but this is often considered a minimum to prevent deficiency. A good range for protein intake is highly individualized and depends on factors like age, activity level, and specific health goals.

Quick Summary

Daily protein requirements vary significantly depending on individual factors like activity level, age, and fitness goals. General guidelines exist for sedentary adults, but athletes, older individuals, and those aiming for weight loss often require higher amounts. Intake should also be distributed effectively throughout the day.

Key Points

RDA is a Minimum, Not Optimal: The standard 0.8 g/kg is a basic requirement for sedentary adults, but not the optimal intake for many people.
Activity Level Dictates Needs: Athletes and highly active individuals need significantly more protein (1.2–2.2 g/kg) to repair and build muscle than their sedentary counterparts.
Higher Protein for Weight Loss: A higher protein intake (1.6–2.4 g/kg) is recommended during a calorie deficit to preserve lean muscle mass and enhance satiety.
Older Adults Need More Protein: Due to anabolic resistance, individuals over 65 benefit from a higher protein intake (1.0–1.6 g/kg) to maintain muscle mass.
Even Distribution is Key: Spreading protein intake evenly throughout the day, with meals of 25–40g every few hours, optimizes muscle protein synthesis and appetite control.
Excess is Rarely Harmful for Healthy Individuals: Consuming up to 2.0 g/kg of protein is generally safe for healthy people, but extreme intake can stress the kidneys and imbalance other nutrients.

Understanding the Recommended Daily Allowance (RDA)

For most sedentary, healthy adults, the baseline recommendation is the Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram (or 0.36 grams per pound) of body weight per day. This amount is sufficient to prevent deficiency and meet the basic needs of a healthy adult. For example, a 150-pound (68 kg) person would need about 54 grams of protein daily under this guideline. However, as numerous health organizations and experts point out, the RDA is a minimum, not an optimal target, and many people have higher needs.

Protein Requirements Based on Lifestyle and Goals

An individual's optimal protein range shifts dramatically based on their activity level and specific health or body composition goals. It's not a one-size-fits-all number. Athletes, older adults, and those trying to lose weight all have distinct needs that exceed the sedentary RDA.

For Active Individuals and Athletes

Athletes, or anyone engaging in regular, intense exercise, require more protein to support muscle repair, recovery, and growth. The specific range depends on the type and intensity of training:

Endurance Athletes (e.g., runners, cyclists): A range of 1.2 to 1.6 grams per kilogram of body weight is often recommended. This supports muscle recovery and repair during high-volume training.
Strength and Power Athletes (e.g., weightlifters, bodybuilders): These individuals have even higher needs, with recommendations ranging from 1.6 to 2.2 grams per kilogram of body weight. This higher intake provides the building blocks necessary to maximize muscle protein synthesis and promote hypertrophy.

For Weight Loss

During a calorie deficit, a higher protein intake is crucial for preserving lean muscle mass. Protein is more satiating than carbs or fat, which can help manage hunger while dieting. A range of 1.6 to 2.4 grams per kilogram of body weight can be effective for minimizing muscle loss while losing fat.

For Older Adults

As we age, our bodies become less efficient at utilizing protein for muscle synthesis, a phenomenon known as anabolic resistance. To counteract the natural decline in muscle mass (sarcopenia), older adults may benefit from consuming more protein than younger, sedentary individuals. A target of 1.0 to 1.2 grams per kilogram of body weight is often recommended, though some experts suggest up to 1.6 g/kg.

For Pregnant or Lactating Women

Pregnancy and breastfeeding significantly increase protein needs to support maternal health and fetal/infant development. Recommendations can be as high as 1.1 to 1.5 grams per kilogram of body weight or more, depending on the individual.

Is There Such a Thing as Too Much Protein?

While high protein intake is generally safe for healthy individuals, consuming excessive amounts can have drawbacks. For most healthy people, intake up to 2.0 grams per kilogram of body weight is considered safe. Intakes consistently above this, and certainly above 3.5 g/kg, can increase the workload on the kidneys and potentially cause digestive issues if other nutrients like fiber are neglected. It's also possible for a high-protein diet to crowd out other important macronutrients like carbohydrates and healthy fats. Individuals with pre-existing kidney disease should monitor their protein intake carefully and consult a doctor.

The Importance of Protein Distribution

Beyond the total daily amount, distributing protein intake throughout the day can optimize muscle synthesis and satiety. Many experts recommend aiming for 25-40 grams of protein per meal, spaced every 3-4 hours. This provides a consistent supply of amino acids to the muscles. This approach is more beneficial than consuming a low-protein breakfast and lunch followed by a very large, protein-heavy dinner.

Protein Sources: Quality Over Quantity

The type of protein matters as much as the amount. High-quality protein sources, typically from animal products like meat, fish, eggs, and dairy, contain all the essential amino acids your body needs. Plant-based proteins, while excellent, may need to be combined strategically to create a complete amino acid profile.

List of Protein-Rich Foods

Animal Sources: Chicken breast, turkey, beef, salmon, tuna, eggs, Greek yogurt, cottage cheese.
Plant-Based Sources: Lentils, chickpeas, beans, tofu, edamame, quinoa, nuts, seeds.
Supplements: Whey protein, casein protein, plant-based protein powders.

How to Calculate Your Ideal Protein Range

Determine Your Weight in Kilograms: Divide your weight in pounds by 2.2.
Assess Your Activity Level and Goals: Are you sedentary, an endurance athlete, a strength athlete, or focused on weight loss or muscle maintenance as an older adult?
Choose the Appropriate Multiplier: Use the guidelines below.
Calculate Your Range: Multiply your weight in kilograms by the appropriate lower and upper multipliers.

Comparative Table: Protein Needs by Lifestyle


Lifestyle / Goal	Recommended Range (g/kg body weight)	Example for 70 kg (154 lb) Person
Sedentary Adults	0.8 - 1.2	56 - 84 grams
Moderately Active	1.2 - 1.6	84 - 112 grams
Endurance Athletes	1.2 - 1.6	84 - 112 grams
Strength Athletes	1.6 - 2.2	112 - 154 grams
Weight Loss (Calorie Deficit)	1.6 - 2.4	112 - 168 grams
Older Adults (65+)	1.0 - 1.6	70 - 112 grams
Pregnant / Lactating	1.1 - 1.5+	77 - 105+ grams

Conclusion

There is no single magic number for protein intake. Your ideal range depends on your individual circumstances, including your age, activity level, and specific goals. While the baseline RDA of 0.8 g/kg is a good starting point for sedentary adults, many people benefit from higher amounts. Active individuals, older adults, and those aiming for weight loss should aim for a higher intake, often between 1.2 and 2.2 g/kg. Beyond total amount, distributing your protein evenly throughout the day is a sound strategy to maximize its benefits for muscle synthesis and satiety. For personalized advice, consider consulting a registered dietitian.

For more information on protein intake for athletes, including detailed guidelines on intake, timing, and quality, read the International Society of Sports Nutrition's position stand on dietary protein.

Frequently Asked Questions

No, for most individuals who exercise regularly, the standard RDA of 0.8 g/kg is often insufficient. Most active people need a higher intake, typically ranging from 1.2 to 2.2 g/kg, depending on the intensity and type of exercise they perform.

For optimal muscle synthesis and satiety, aiming for 25 to 40 grams of protein per meal is a good strategy. This approach is more effective than consuming all your daily protein in one or two large meals.

For healthy individuals, there is little evidence that high-protein diets in the recommended ranges (up to 2.0 g/kg) cause kidney damage. However, people with pre-existing kidney disease should manage their intake carefully under a doctor's supervision.

Focus on incorporating high-quality protein sources throughout the day, including at breakfast. Include protein in snacks, and consider using protein supplements like whey or casein shakes to fill any gaps if whole foods are not sufficient for your goals.

Animal proteins are 'complete' proteins, containing all essential amino acids. Many plant-based proteins are 'incomplete.' However, by consuming a varied diet of different plant sources, you can get a complete amino acid profile. Protein supplements are also widely available for both animal and plant sources.

Yes, you can gain muscle on a slightly lower protein intake, but hitting the higher end (1.6-2.2 g/kg) is associated with more optimal muscle growth, especially for those in heavy resistance training. Consistency in training and overall protein intake is more important than small fluctuations.

To calculate your protein needs for weight loss, you can aim for 1.6 to 2.4 grams of protein per kilogram of body weight. The higher end of this range is especially helpful during significant calorie restriction to prevent muscle loss.