Protein helps build and repair muscle, supports your immune system and keeps you feeling full. But how much do you actually need?
The answer depends on your body weight, how active you are and what you are trying to achieve. Here is a practical guide.
The minimum: 0.8 g per kilogram
The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body weight per day. For a 70 kg adult, that is about 56 g.
The RDA is designed to prevent deficiency in nearly all healthy adults. It is a minimum, not necessarily the ideal amount for people who exercise regularly or want to change their body composition.
Protein for active people
The International Society of Sports Nutrition concluded in 2017 that 1.4–2.0 g/kg per day is sufficient for most people who exercise, with intakes at the upper end sometimes useful for preserving muscle while losing weight.
| Situation | Typical range (g/kg/day) | 70 kg person |
|---|---|---|
| Minimum for healthy adults (RDA) | 0.8 | 56 g |
| Generally active | 1.0 – 1.6 | 70 – 112 g |
| Regular strength or endurance training | 1.4 – 2.0 | 98 – 140 g |
| Losing fat while training | 1.6 – 2.2 | 112 – 154 g |
How to calculate your protein needs
Example: 80 kg and training four times a week, aiming for 1.6 g/kg: 80 × 1.6 = 128 g of protein per day. Spread over four meals, that is about 32 g per meal.
Good sources of protein
| Food | Approximate protein |
|---|---|
| 100 g cooked chicken breast | 30 – 32 g |
| 100 g cooked salmon | 22 – 25 g |
| 2 large eggs | 12 – 13 g |
| 200 g plain Greek yogurt | 18 – 20 g |
| 200 g cooked lentils | 17 – 18 g |
| 100 g firm tofu | 12 – 15 g |
| 30 g almonds | 6 g |
Plant-based eaters can meet their needs by combining a variety of sources — legumes, soy foods, whole grains, nuts and seeds — across the day.
Spreading protein through the day
- Include a protein source at every meal rather than saving most of it for dinner.
- Many people find 20–40 g per meal a practical target.
- A protein-rich snack, such as yogurt or a glass of milk, can help if meals are small.
- Protein powders are a convenience, not a requirement.
Is too much protein harmful?
For healthy adults, intakes up to around 2 g/kg per day are generally considered safe. Very high intakes are not necessary and can crowd out other foods such as vegetables, fruit and whole grains.
Try the calculators
Put this guide into practice with a free estimate.
Frequently asked questions
How much protein do I need to build muscle?
Most research supports about 1.6–2.2 g of protein per kg of body weight per day when combined with regular resistance training.
Can I get enough protein on a vegetarian or vegan diet?
Yes. Eating a variety of protein-rich plant foods — beans, lentils, tofu, tempeh, whole grains, nuts and seeds — throughout the day can meet most people’s needs.
Should I use my current weight or goal weight?
Current weight works for most people. If you have a lot of body fat to lose, a healthcare professional may suggest using a target or adjusted body weight.
Methods and sources
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- National Academies — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005), AMDR