What is the CDC Recommended Amount of Protein?

November 4, 2025 •

3 min read

According to the Dietary Guidelines for Americans, most Americans meet or exceed the minimum requirements for protein intake. Understanding what is the CDC recommended amount of protein involves looking at broader federal guidelines, as the CDC promotes nutrition recommendations developed by joint government bodies.

Quick Summary

This article explains the protein recommendations endorsed by the CDC through the Dietary Guidelines, including the baseline RDA and how needs change based on age, activity, and other factors. It covers calculation methods and key food sources.

Key Points

RDA is the Baseline: The CDC aligns with the RDA, recommending a baseline of 0.8 grams of protein per kilogram of body weight for sedentary adults.
Needs Vary Greatly: Protein requirements are higher for athletes, older adults, pregnant/breastfeeding women, and during recovery from illness or injury.
Spread Your Intake: Spacing out protein consumption throughout the day, aiming for 15-30 grams per meal, is more effective for muscle synthesis than eating a large amount at once.
Choose High-Quality Sources: Opt for nutrient-dense, high-quality protein from both animal and plant sources, such as lean meats, eggs, fish, dairy, legumes, and soy.
Excess Can Be Stored as Fat: The body cannot store excess protein. If intake exceeds needs, it can be converted to energy or stored as fat, and very high levels can potentially burden the kidneys.
Combine Plant Proteins: Individuals following plant-based diets can meet all essential amino acid needs by consuming a variety of complementary plant protein sources throughout the day.

Understanding the Recommended Dietary Allowance

While the Centers for Disease Control and Prevention (CDC) does not issue its own separate protein intake recommendations, it upholds the standards set forth in the Dietary Guidelines for Americans, a collaborative effort by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). The primary benchmark for protein intake is the Recommended Dietary Allowance (RDA), which is the average daily intake level sufficient to meet the nutrient requirements of nearly all healthy individuals.

For an average sedentary adult, the RDA for protein is 0.8 grams per kilogram of body weight. This translates to about 0.36 grams per pound. It's crucial to understand that the RDA is the minimum amount required to prevent deficiency, not necessarily the optimal amount for health, especially for more active individuals or older adults.

How to Calculate Your Basic Protein Needs

Calculating your minimum daily protein requirement is a straightforward process based on the RDA. The calculation is as follows:

Convert Your Weight to Kilograms: Divide your weight in pounds by 2.2.
Multiply by 0.8: Multiply your weight in kilograms by 0.8 to find your minimum daily protein intake in grams.

For example, a 165-pound (75 kg) sedentary adult would need approximately 60 grams of protein per day (75 kg x 0.8 g/kg).

Varying Protein Needs for Different Populations

Protein requirements are not one-size-fits-all. Several factors can increase or decrease a person's protein needs, including age, activity level, and certain health conditions.

Children and Adolescents: Growing children and teenagers require more protein per unit of body weight than adults to support their rapid growth and development.
Athletes and Active Individuals: Those who engage in regular, intense exercise need higher protein intake to repair and build muscle tissue. Recommendations for endurance athletes can range from 1.2 to 1.4 g/kg, while strength-training athletes may need 1.2 to 1.7 g/kg.
Older Adults: As people age, a phenomenon known as sarcopenia, or the gradual loss of muscle mass, begins. To counteract this, experts suggest older adults may benefit from an intake of 1.0 to 1.2 grams of protein per kilogram of body weight.
Pregnant and Breastfeeding Women: These individuals require additional protein to support fetal development and milk production, with recommendations often increasing significantly.

Protein Distribution and Timing

Distributing protein intake throughout the day is often considered more effective than consuming a large amount in a single meal. Spacing protein intake, aiming for 15-30 grams per meal, can optimize muscle protein synthesis, the process of repairing and building muscle. This approach helps maintain a steady supply of amino acids for the body's needs.

High-Quality Protein Sources

To meet your protein goals, it is important to choose nutrient-dense sources from a variety of food groups. High-quality proteins contain all nine essential amino acids that the body cannot produce on its own.

Animal-Based Sources:

Lean meats (e.g., skinless chicken or turkey breast)
Fish and seafood (e.g., salmon, tuna)
Eggs
Low-fat dairy (e.g., milk, Greek yogurt)

Plant-Based Sources:

Legumes (e.g., beans, lentils)
Soy products (e.g., tofu, edamame)
Nuts and seeds
Quinoa
Buckwheat

It is possible to meet all essential amino acid needs from plant sources alone by combining various protein-rich plants throughout the day.

Comparison of Protein Needs by Activity Level

Note: These are general guidelines. Individual needs vary based on age, health, and specific training goals.

Conclusion: Optimizing Your Protein Intake

In conclusion, what is the CDC recommended amount of protein is best understood by referring to the broader Dietary Guidelines and the RDA of 0.8 g/kg for sedentary adults. This is a minimum threshold, and many people, particularly those who are physically active, older, or pregnant, have higher requirements. By focusing on incorporating high-quality protein sources from both animal and plant origins and distributing intake evenly across meals, you can effectively meet your body's needs. Consulting a healthcare professional or registered dietitian can provide personalized guidance for your specific situation. For more detailed nutritional information and the latest recommendations, the Dietary Guidelines for Americans website is an excellent resource.

Frequently Asked Questions

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for a sedentary adult. This amount is the minimum needed to prevent deficiency, but is not necessarily optimal for all individuals.

Athletes and regularly active individuals require more protein. Recommendations can range from 1.2 to 1.7 grams per kilogram of body weight, depending on the intensity and type of exercise.

High-quality protein can come from both animal and plant sources. Animal proteins contain all essential amino acids, while plant proteins can provide a complete profile by being combined. The best approach is often a balance of varied sources.

No, adequate protein is necessary for muscle growth, but it is not sufficient on its own. Muscle building primarily requires regular strength training exercises. Excess protein is not stored as muscle but can be used for energy or converted to fat.

While generally safe for healthy individuals, excessive protein intake (over 2 g/kg/day) can place an additional burden on the kidneys over time. For most, the main risk is simply consuming excess calories, which leads to weight gain.

Long-term protein deficiency can cause brittle hair and nails, muscle weakness, frequent illness, mood changes, and trouble concentrating. However, most Americans consume sufficient protein.

The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10% to 35% of your total daily calories. This range provides a broader perspective than the minimum RDA.