How Much Protein Do You Need a Day? Amounts for Every Goal

In brief: how much protein you need a day depends on your weight and goal. The official minimum for adults is 0.8 g per kg of body weight (0.36 g per lb). Research suggests 1.2–1.6 g per kg is a better target for health. People who exercise generally need 1.4–2.0 g per kg. Higher intakes can help protect muscle during a calorie deficit.

How Much Protein Do I Need a Day? The Ranges by Goal

Protein needs scale with body size, so they're given per kilogram (or pound) of body weight. Here are the main evidence-based targets, with daily amounts for a 70 kg (154 lb) adult:

Goal	Per kg	Per lb	For 70 kg (154 lb)	Source
Minimum to avoid deficiency (RDA)	0.8 g	0.36 g	56 g	Phillips et al., 2016
Better target for overall health	1.2–1.6 g	0.54–0.73 g	84–112 g	Phillips et al., 2016
Most people who exercise	1.4–2.0 g	0.64–0.91 g	98–140 g	ISSN, 2017
Resistance-trained, in a calorie deficit	2.3–3.1 g	1.04–1.41 g	161–217 g	ISSN, 2017

The RDA (Recommended Dietary Allowance) is best read as a floor, not a goal. A 2016 review by researchers at McMaster, McGill and the University of Missouri argued that eating well above it helps with weight management, appetite control, athletic goals and staying strong as you age. They suggested at least 1.2–1.6 g per kg for adults aiming for the best health outcomes.

The Dietary Guidelines for Americans list the RDA as 46 g a day for adult women and 56 g for adult men. Those are fixed amounts. Working from your own weight with the 0.8 g per kg rule gives a personal minimum.

How Much Protein Do I Need to Build Muscle?

For building muscle with resistance training, the ISSN (International Society of Sports Nutrition) says 1.4–2.0 g per kg a day is enough for most exercising people.

A 2018 meta-analysis pooled 49 trials with 1,863 participants. It found that extra protein increased gains in strength and muscle during resistance training. But the benefit for muscle mass leveled off at around 1.6 g per kg a day. Going higher added no further muscle on average. The same analysis found protein supplements helped less as age increased, and more in people with more training experience.

So for most people trying to build muscle, about 1.6 g per kg (0.73 g per lb) is a sound target. Going a little higher, toward 2.0 g per kg, is reasonable if it suits your diet. Protein alone doesn't build muscle. The training is what creates the demand.

How Much Protein Do I Need to Lose Weight?

When you eat fewer calories than you burn, your body can break down muscle as well as fat. Eating more protein is one way to limit that.

The ISSN says intakes of 2.3–3.1 g per kg may be needed to keep as much lean mass as possible in resistance-trained people during a calorie deficit. A 2014 systematic review of lean, trained athletes in a deficit reached a similar range, expressed per kg of fat-free mass. It noted that needs scale up the bigger the deficit and the leaner the person.

Those upper figures come from studies of lean athletes. For most people losing weight, the general exercise range of 1.4–2.0 g per kg is a practical target. If you have a lot of weight to lose, it's often more sensible to base the number on your goal weight rather than your current weight. For setting the deficit itself, see the guide to the calorie deficit you need to lose weight.

How Much Protein for Women?

The ranges per kilogram are the same for women and men. Women's daily totals are usually lower because their body weight is usually lower. That's why the RDA is 46 g for women and 56 g for men. A 60 kg (132 lb) woman who exercises would aim for about 84–120 g a day using the 1.4–2.0 g per kg range. During pregnancy and breastfeeding, needs change. Ask your doctor or midwife.

How Much Protein Per Meal?

How you spread protein across the day matters too, not just the daily total. The ISSN suggests:

• about 0.25 g per kg per meal, or roughly 20–40 g for most adults;
• spacing protein doses fairly evenly, about every 3 to 4 hours through the day.

For the 70 kg adult above, that's about 18 g per meal at minimum. Four meals of 25–35 g would cover the 1.4–2.0 g per kg range comfortably.

A Worked Example

A 30-year-old man weighs 80 kg (176 lb) and lifts weights four times a week. He wants to build muscle.

• Daily target: 1.6–2.0 g × 80 kg = 128–160 g of protein a day
• In pounds: 0.73–0.91 g × 176 lb = about 128–160 g, the same answer
• Per meal across four meals: 32–40 g

He could reach that with a mix of eggs, Greek yogurt, chicken, fish, beans, tofu or dairy. A protein shake is a convenience, not a requirement. The ISSN notes that whole foods can meet daily needs for most active people.

Limits and When to Get Advice

High-protein diets are generally studied in healthy adults. If you have kidney disease or reduced kidney function, speak to your doctor before raising your protein intake. The same applies if you are pregnant, breastfeeding or under 18. Protein targets are also only part of a healthy diet. Fiber, fruit and vegetables still matter.

Frequently Asked Questions

Can you eat too much protein?

The ISSN position stand notes that intakes above 3.0 g per kg may even help body composition in resistance-trained people. That doesn't mean more is always better: beyond about 1.6 g per kg, extra protein added no more muscle on average in the 2018 meta-analysis. Very high intakes also leave less room for other foods. People with kidney problems should get medical advice first.

Is 100 g of protein a day enough?

It depends on your weight and goal. For a 70 kg (154 lb) adult, 100 g is about 1.4 g per kg. That's above the minimum, inside the 1.2–1.6 g range for health, and at the low end of the range for people who exercise. A heavier person who lifts weights would likely need more.

Do I need protein powder?

No. Protein powder is a convenient way to add protein, especially after training or when you're short of time. But the ISSN notes that active people can meet their daily needs from whole foods. Choose whichever helps you reach your target consistently.

Should I calculate protein from my current weight or goal weight?

If you're close to a healthy weight, use your current weight. If you have a lot of weight to lose, basing protein on your goal weight gives a more realistic number. Using current weight could produce a target that is hard to eat and more than your muscle mass needs.

To work out your daily and per-meal amounts, use the protein calculator. Then fit protein into your full plan with the guide on how to calculate macros.