Understanding What is the Recommended Daily Allowance of Protein Per Day

October 31, 2025 •

2 min read

According to the American Heart Association, the Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day. However, what is the recommended daily allowance of protein per day truly varies significantly depending on individual factors like age, activity level, and fitness goals.

Quick Summary

This article explores the nuanced recommended daily allowance of protein, detailing the standard guidelines and explaining how individual factors like exercise, age, and body composition goals influence optimal intake.

Key Points

Standard RDA is a minimum: The widely cited RDA of 0.8g/kg body weight is a baseline for sedentary adults and not an optimal target for active individuals or older adults.
Activity increases needs: Athletes and very active individuals need significantly more protein (up to 2.2g/kg) to support muscle repair, growth, and recovery.
Older adults require more: Due to age-related muscle loss (sarcopenia) and anabolic resistance, older adults benefit from higher protein intake, often 1.2-1.6g/kg, to preserve muscle mass.
Weight loss benefits from more protein: A higher protein diet (1.6-2.4g/kg) enhances satiety and helps preserve lean muscle mass during a calorie deficit.
Distribution is key: Spreading protein intake evenly across meals, rather than consuming most of it at dinner, can optimize its utilization by the body.
Quality matters: Ensure a varied diet to obtain all essential amino acids, especially if following a plant-based diet.

Standard Protein Recommendations and Their Limitations

For a long time, the baseline for protein intake was the Recommended Dietary Allowance (RDA), set at 0.8 grams per kilogram of body weight for sedentary adults. This translates to about 56 grams for an average 70 kg (154 lb) male and 46 grams for an average 58 kg (128 lb) female. Health experts largely agree that this is a minimum to prevent deficiency, not necessarily the optimal amount for health or specific fitness goals. The RDA was based on studies with limitations and may underestimate true requirements. It doesn't account for increased needs in aging adults or those who are very active.

Factors That Influence Your Protein Needs

Your ideal protein intake isn't fixed; several factors significantly alter your daily requirements.

Activity Level

Physical activity greatly influences protein needs due to increased protein turnover and muscle damage.

Sedentary adults: The basic RDA of 0.8g/kg is usually enough.
Moderately active individuals: Around 1.3g/kg may be beneficial.
Endurance athletes: May require 1.2 to 1.6 g/kg.
Strength/Power athletes: Should aim for 1.6 to 2.2 g/kg to maximize muscle synthesis.

Age

Protein needs change with age, particularly for older adults who experience muscle loss (sarcopenia) and anabolic resistance. Experts often recommend 1.2 to 1.6 g/kg or more for older adults to preserve muscle.

Health Goals

Specific goals impact protein targets.

Weight Loss: Higher protein intake (1.6 to 2.4 g/kg) helps preserve lean mass during a caloric deficit and increases satiety.
Muscle Gain: For hypertrophy alongside training, 1.6 to 2.2 g/kg is optimal, spread throughout the day.
Pregnancy and Lactation: Needs increase to support growth. Recommendations are around 1.1 g/kg during pregnancy.

Health Conditions

Injury or severe illness can increase protein needs for tissue repair. Certain conditions like chronic kidney disease may require monitored restriction.

Animal vs. Plant-Based Protein Sources

The protein source matters. Animal proteins are complete (all essential amino acids). A varied plant-based diet can also provide all essential amino acids by combining sources.

Comparison of Protein Sources


Feature	Animal-Based Proteins	Plant-Based Proteins
Completeness	Typically complete	Often incomplete; variety needed
Bioavailability	High	Varies; some high (soy), others lower
Fat Content	Can be high in saturated fat	Generally low in saturated fat
Other Nutrients	B12, iron, zinc	Fiber, antioxidants, vitamins/minerals
Examples	Lean beef, chicken, salmon, eggs, whey	Lentils, chickpeas, tofu, quinoa, nuts, seeds, pea protein

How to Distribute Protein Intake Throughout the Day

Distributing protein evenly across meals (20-40 grams per meal) is suggested for muscle repair and satiety. Older adults may need higher amounts per meal.

Conclusion: Finding Your Optimal Intake

The recommended daily allowance of protein per day varies based on individual factors. While 0.8 g/kg is a minimum, many need more. Consider your goals, listen to your body, and consult a professional for personalized advice.

For additional guidance, the UCLA Health website provides further resources and insights into determining individual protein needs.

Frequently Asked Questions

The standard RDA is 0.8 grams of protein per kilogram of body weight per day. This is considered the minimum to prevent deficiency, not the optimal amount for all health goals.

For building muscle, it is generally recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight daily, combined with resistance training.

Yes, many experts recommend increasing protein intake for older adults (over 50) to 1.2-1.6 grams per kilogram of body weight to combat age-related muscle loss (sarcopenia).

Yes, it is possible to get all necessary protein from a plant-based diet by consuming a variety of protein sources like lentils, beans, nuts, seeds, and grains to ensure you receive all essential amino acids.

For healthy individuals, consuming up to 2.0 grams per kilogram of body weight is generally safe. However, excessive intake can potentially strain kidneys in those with pre-existing conditions and may displace other important nutrients.

For optimal results, it is recommended to distribute protein intake evenly across meals, aiming for 20-40 grams per meal. This helps sustain muscle protein synthesis and promotes satiety.

Yes, protein aids in weight loss by increasing satiety, boosting metabolism, and helping preserve lean muscle mass during a calorie deficit.