Protein Intake — How Much Protein Should You Eat per Day?

The amount of protein you need depends on many factors, including activity level, age, muscle mass, and overall health.

Protein needs vary depending on your body weight, age, activity level, health status, and goals.

For most healthy adults, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight per day. This amount is considered the minimum needed to prevent deficiency and support basic body functions.

However, some people may benefit from higher protein intakes, including those trying to lose weight, build muscle, maintain muscle as they age, or support recovery from intense physical activity.

This article is Day 1 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.

Next, read Day 2: High Protein Foods.

This is a common source of confusion when discussing protein needs.

In nutrition science, “grams of protein” refers to the amount of the nutrient protein in a food, not the total weight of the food itself. A food can weigh much more than the amount of protein it contains because it also includes water, fat, carbohydrates, and other nutrients.

For example, an 8-ounce (226-gram) serving of beef contains about 60 grams of protein. A large egg weighs about 46 grams but provides about 6 grams of protein.

So if your goal is to eat 100 grams of protein per day, that does not mean you need to eat 100 grams of meat, eggs, or other protein-rich foods. It means you need to consume foods that add up to 100 grams of the nutrient protein.

The amount of protein that is right for you depends on your goals. While the recommended daily allowance for protein is 0.8 grams per kilogram (0.36 grams per pound) of body weight, some people may need more protein to support specific outcomes.

Protein intake for weight loss

Protein can be a helpful part of a weight loss plan. To lose weight, you still need to consume fewer calories than you burn, but eating enough protein may make it easier to maintain that calorie deficit.

Compared with carbohydrates and fat, protein is the most thermogenic macronutrient, meaning your body uses more energy to digest and metabolize it.

Protein also helps increase feelings of fullness, which may naturally reduce calorie intake, and it helps preserve lean muscle mass during weight loss.

Maintaining muscle during weight loss can help preserve strength and support a healthier body composition.

Research suggests that consuming about 1.2 to 1.6 grams of protein per kilogram (0.54 to 0.73 grams per pound) of body weight per day may help preserve lean muscle and improve body composition during weight loss.

For a person who weighs 150 pounds (68 kg), that works out to about 82-109 grams of protein per day.

Higher-protein diets may also lead to modestly greater weight loss compared with lower-protein diets, particularly when they help people feel fuller and maintain a calorie deficit.

Protein intake for building muscle

If your goal is to build muscle, getting enough protein is important, but protein works best when combined with resistance training. Exercise stimulates muscle growth, while protein provides the amino acids your body needs to repair and build new muscle tissue.

For example, a person who weighs 150 pounds (68 kg) would need about 109 grams of protein per day to reach this target.

This amount is a general guideline, and individual needs may vary depending on factors such as training intensity, age, and overall diet.

While total daily protein intake is the most important factor, spreading protein intake across meals may help support muscle protein synthesis throughout the day.

Protein intake for older adults

Older adults may have higher protein needs to help maintain muscle mass and prevent age-related muscle loss.

Research suggests that older adults may benefit from consuming about 1.0–1.2 grams of protein per kilogram (0.45–0.54 grams per pound) of body weight per day, especially when combined with resistance exercise.

This can help support muscle health and physical function as people age.

Protein intake during pregnancy and breastfeeding

During pregnancy, the body needs more protein for tissue development and growth. Protein benefits both the parent and the baby.

People who are breastfeeding also require higher-than-typical protein intake.

As in all situations, lean meats, fish, dairy, and legumes are good sources of protein during pregnancy. However, during pregnancy and lactation, choose fish that are low in mercury and high in omega-3 fatty acids, such as

However, take care to avoid those that may be high in mercury, such as shark, swordfish, tilefish, and king mackerel.

Protein needs for active people

People who are physically active may also need more protein than sedentary people. This includes:

• endurance athletes
• people who participate in regular resistance training
• people with physically demanding jobs

There are many ways to get enough protein from your diet.

High protein foods include:

• tofu, tempeh, and other meat substitutes
• lean meats
• fish and seafood
• eggs
• milk
• Greek yogurt
• cottage cheese
• quinoa
• legumes
• nuts and seeds

For most healthy adults, focusing on including a source of protein with each meal is enough to meet daily needs without carefully tracking intake.

Choosing a variety of protein-rich whole foods also provides important nutrients, such as fiber, vitamins, minerals, and healthy fats.

Protein powders and supplements can also help you meet your protein goals, especially if you have higher protein needs, follow a vegetarian or vegan diet, have a busy schedule, or find it difficult to get enough protein from food alone.

However, in general, prioritize nutrient-dense protein sources from whole foods and use supplements as tools to fill gaps when needed.

Some research suggests casual links between high protein diets and kidney function impairments. However, there is no evidence of a direct cause-and-effect relationship between the two.

However,

As a result, people with preexisting kidney conditions should consult their doctor or other healthcare professional before drastically changing their protein intake.

Overall, research does not show that higher protein intake is harmful to healthy people when consumed as part of a balanced diet.

Protein is essential for good health. It supports muscle maintenance and growth, bone health, immune function, and many important processes throughout the body.

The average adult generally requires at least 50 grams of protein per day on a typical 2,000-calorie diet.

However, the amount of protein you need each day depends on factors such as your body weight, age, activity level, health status, and goals.