What is the target range for protein?

November 12, 2025 •

4 min read

The average American consumes around 16% of their daily calories from protein, but the ideal amount varies dramatically based on individual factors like age, activity level, and health goals. Understanding what is the target range for protein is crucial for everything from maintaining muscle mass to supporting weight loss and enhancing athletic performance.

Quick Summary

The ideal daily protein intake varies widely and depends on factors like body weight, age, activity level, and specific health goals. General recommendations often start around 0.8 g/kg for sedentary adults, but can increase to 1.2–2.2 g/kg or more for older individuals, athletes, and those aiming for muscle gain or weight loss.

Key Points

RDA is a Minimum: The standard 0.8 g/kg recommendation is for preventing deficiency in sedentary adults, not for optimal health or specific performance goals.
Personalization is Key: Your ideal protein intake depends on your age, activity level, body composition, and health goals.
Higher Needs for Active and Older Adults: Athletes and older adults (over 65) require significantly more protein, often between 1.2 and 2.2 g/kg, to support muscle health.
Protein Aids Weight Loss: A higher protein intake (1.6–2.4 g/kg) helps preserve lean muscle mass and increases satiety during caloric restriction.
High Protein is Safe for Healthy Individuals: For those without kidney disease, a high-protein diet is generally not harmful, but excessive intake might compromise other nutrients.
Prioritize Quality and Timing: Focus on high-quality, complete protein sources and distribute your intake evenly throughout the day, especially around workouts.

Your Personal Protein Blueprint: Understanding the Target Range

The protein landscape is not a one-size-fits-all map. While the standard Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram (g/kg) of body weight is the minimum needed to prevent deficiency for sedentary adults, it's often insufficient for optimal health and fitness goals. Your specific target range for protein is a personalized metric influenced by a variety of lifestyle and physiological factors.

How to Calculate Your Daily Protein Needs

Calculating your protein requirement involves a simple formula, though the multiplier changes based on your goals. First, find your body weight in kilograms by dividing your weight in pounds by 2.2. Then, multiply that number by the appropriate factor from the following list:

For sedentary adults: 0.8 g/kg
For active individuals (regular exercise): 1.2–1.7 g/kg
For strength-training athletes: 1.6–2.2 g/kg
For older adults (over 65): 1.2–1.6 g/kg
For weight loss (to preserve muscle mass): 1.6–2.4 g/kg

For example, a 150-pound (68 kg) sedentary adult needs around 55 grams of protein per day (68 kg x 0.8 g/kg). A strength-training athlete of the same weight might target 109–150 grams per day (68 kg x 1.6-2.2 g/kg).

Protein Needs by Age and Lifestyle

Your age and activity level significantly impact your protein needs. As we get older, our bodies become less efficient at using protein, a phenomenon called 'anabolic resistance'. This is why the protein target range for older adults is higher than the standard sedentary RDA, emphasizing the need to preserve muscle mass. Likewise, pregnancy and lactation dramatically increase protein demands to support fetal development and milk production.

Athletes, regardless of sport, require more protein than sedentary individuals. Endurance athletes need protein for muscle repair and recovery, while strength athletes need it to build and maintain muscle tissue. People with specific health conditions, such as those recovering from surgery or injury, also have higher requirements.

The Role of Protein in Weight Loss and Metabolism

Protein plays a powerful role in weight management. A higher protein intake can help preserve lean body mass during a caloric deficit, and because protein is highly satiating, it helps control appetite and reduces overall calorie intake. The digestion and metabolism of protein also burn more calories than carbohydrates or fat, a process known as the thermic effect of food. For individuals aiming to lose weight, a target protein range of 1.6–2.4 g/kg has been shown to be effective for preserving muscle.

High Protein Intake: Is It Safe?

While high-protein diets are popular, especially in fitness communities, it's important to consider potential risks. In healthy individuals, high protein intake (up to 2 g/kg body weight) is generally considered safe and not harmful to kidney function. However, those with pre-existing kidney disease or at risk for conditions like kidney stones should exercise caution and consult a healthcare professional. Concerns about bone health and acidity from excess animal protein are often negated when a balanced diet rich in fruits and vegetables is maintained.

Excessive protein, especially from unhealthy sources like processed meats, can also be a concern due to high saturated fat and sodium content. A food-first approach with high-quality sources is always recommended over over-reliance on supplements.

Spreading Protein Throughout the Day

The timing of your protein intake is less critical than your total daily consumption, but distributing it evenly throughout the day has advantages. Aiming for 25–40 grams of protein per meal, for example, can help maximize muscle protein synthesis. Starting the day with a protein-rich breakfast can help with satiety and blood sugar control.

The Importance of Protein Quality

Not all protein sources are created equal. High-quality, or 'complete', proteins contain all nine essential amino acids necessary for muscle repair and growth. Animal products like meat, eggs, and dairy are excellent sources of complete protein. Plant-based proteins are also highly nutritious but may require combining different sources (e.g., beans and rice) to achieve a complete amino acid profile.

Comparison Table: Protein Target Ranges


Population Group	Recommended Daily Intake (g/kg body weight)	Primary Goal	Considerations
Sedentary Adult	0.8 g/kg	Prevent deficiency, support basic functions	Often a minimum; higher intake may be more beneficial for optimal health.
Older Adult (>65)	1.2–1.6 g/kg	Combat muscle loss (sarcopenia), preserve function	Anabolic resistance requires higher intake; prioritize quality sources.
Athletes (Endurance)	1.2–1.6 g/kg	Muscle repair and recovery	Important for replenishing protein stores after intense or long-duration activity.
Athletes (Strength)	1.6–2.2 g/kg	Muscle growth (hypertrophy)	Highest needs; often paired with resistance training for best results.
Weight Loss	1.6–2.4 g/kg	Preserve lean muscle mass, increase satiety	Helps maintain metabolism during caloric restriction.

Conclusion: Finding Your Personalized Protein Goal

Ultimately, the question of what is the target range for protein has a personalized answer. While the standard RDA of 0.8 g/kg serves as a floor, many people—including older adults, athletes, and those pursuing weight loss—will benefit from a higher intake, often in the range of 1.2 to 2.2 g/kg of body weight. Focusing on high-quality sources, distributing your intake throughout the day, and considering your unique activity level and health status are all key parts of formulating the right strategy for you. As always, consulting a healthcare professional or registered dietitian is recommended for personalized guidance. For more detailed information on athletic nutrition, you can explore resources like the International Society of Sports Nutrition.

Frequently Asked Questions

Eating too little protein can lead to a loss of muscle mass, fatigue, a weakened immune system, and poor recovery from injuries. In severe cases, it can lead to swelling (edema) due to fluid buildup.

High-quality or 'complete' protein sources include lean meats, fish, eggs, dairy products (like Greek yogurt and cottage cheese), and soy products (tofu, tempeh). Many plant-based options like legumes, nuts, and seeds are also excellent when consumed in a varied diet.

While there is overlap, the focus is slightly different. For muscle gain, the goal is to create a calorie surplus with sufficient protein (1.6–2.2 g/kg). For weight loss, a higher protein intake (1.6–2.4 g/kg) helps preserve existing muscle while in a calorie deficit, and also boosts satiety.

For healthy individuals, consuming up to 2 g/kg of body weight is generally safe. For highly active people, this can go even higher. However, consistently excessive amounts can put a strain on the kidneys in those with pre-existing conditions and may displace other important nutrients like fiber.

Yes. Due to 'anabolic resistance' that occurs with aging, older adults (over 65) require a higher protein intake of 1.2–1.6 g/kg to stimulate muscle protein synthesis and maintain muscle mass.

While the total daily intake is most important, distributing protein evenly throughout the day (e.g., 25–40 grams per meal) can optimize muscle protein synthesis. Having a protein-rich meal within a few hours of a workout can also be beneficial, but the old 'anabolic window' is considered less crucial than once believed.

People on vegetarian or vegan diets may need slightly more protein (around 1.0–1.2 g/kg) due to the lower digestibility of some plant proteins. However, consuming a wide variety of plant-based protein sources throughout the day can ensure all essential amino acids are met.