“How much protein should I eat daily?” It’s one of the most common—and confusing—questions in nutrition. You see advice everywhere: on social media, from fitness trainers, and on food labels. Some say you need massive amounts to build muscle, while others warn that too much can be harmful.
The truth is, your ideal protein intake isn’t a single magic number. It depends on your weight, your activity level, your age, and your personal health goals.
This guide cuts through the noise. We will provide the official recommendations, help you calculate your personal protein target, and show you how to adjust it whether your goal is to lose weight, build muscle, or simply stay healthy.
Table of Contents
Key Takeaways
- Baseline (RDA): The Recommended Dietary Allowance (RDA) for a average, sedentary adult is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound).
- Active Range (AMDR): A broader, more flexible range is to get 10% to 35% of your total daily calories from protein.
- Goals Matter Most: Your needs increase significantly if you are active, trying to lose weight, or building muscle. Active adults and athletes may need 1.2 to 2.0 grams per kilogram.
- Talk to a Pro: Before making any major changes to your diet, especially if you have pre-existing kidney disease, consult with a doctor or registered dietitian.
What Is Protein and Why Is It So Important?
Protein is one of the three essential macronutrients, along with carbohydrates and fats. It’s made up of amino acids, which are the “building blocks” of your body.
You need protein for almost everything:
- Building and Repairing: From muscle tissue to skin, hair, and nails.
- Hormone Production: Creating hormones that regulate mood, metabolism, and more.
- Immune Function: Synthesizing antibodies that fight off infection.
- Enzymes: Powering the chemical reactions in your cells.
Without enough protein, your body simply can’t perform these critical functions.
The Official Guidelines: How Much Protein Do You Need?
There are two standard, science-backed ways to measure your protein needs.
The RDA: Your Baseline Minimum (0.8g/kg)
The Recommended Dietary Allowance (RDA) is the minimum amount you need to prevent deficiency, not necessarily the optimal amount for your specific goals.
- The Guideline: 0.8 grams of protein per kilogram (kg) of body weight per day.
- To Calculate:
- Find your weight in pounds (e.g., 150 lbs).
- Divide by 2.2 to get your weight in kilograms (150 / 2.2 = 68.2 kg).
- Multiply by 0.8 (68.2 x 0.8 = 54.5 grams of protein).
For a 150-pound (68kg) person, this is about 55 grams of protein. This is a good baseline for the average sedentary adult.
The AMDR: A Flexible Calorie Range (10-35%)
The Acceptable Macronutrient Distribution Range (AMDR) is a more flexible guideline, suggesting protein should make up 10% to 35% of your total daily calories.
This wide range shows that there is no single “right” amount. A 2,000-calorie diet, for example, would mean 200–700 calories from protein (50–175 grams). Most active people or those on a weight-loss diet will be healthier and feel more satisfied closer to the middle or high end of this range.
A Simple 3-Step Way to Calculate Your Daily Protein Needs
For most people, the RDA is too low. Here’s a more practical, goal-oriented way to find your number.
- Find Your Weight: Get your weight in pounds. (e.g., 170 lbs)
- Find Your “Multiplier”: Choose your category based on your goals.
- Sedentary / General Health: 0.8 – 1.0 g/kg (0.36 – 0.45 g/lb)
- Active / Weight Loss: 1.2 – 1.6 g/kg (0.54 – 0.73 g/lb)
- Building Muscle / Athlete: 1.6 – 2.2 g/kg (0.73 – 1.0 g/lb)
- Do the Math: Multiply your weight in pounds by your chosen multiplier.
Example (Weight Loss Goal):
- Weight: 170 lbs
- Multiplier: 0.73 g/lb (a good mid-point for weight loss)
- Calculation: 170 x 0.73 = 124 grams of protein per day
Your Protein Needs Change Based on Your Goals
The 0.8g/kg RDA is often not enough. Here is a breakdown of protein needs based on leading research for specific goals.
For General Health & Weight Maintenance
If you are generally healthy and active (e.g., walk or exercise 3-4 times a week), aiming for 1.0 to 1.2 grams per kilogram (0.45 – 0.54 g/lb) is a great target to maintain muscle mass and stay full.
For Weight Loss (Losing Fat, Not Muscle)
When you’re in a calorie deficit to lose weight, protein becomes your most important macronutrient. A higher intake helps you feel full and prevents your body from breaking down muscle tissue for energy.
“I was tracking my calories but constantly felt hungry and weak. I realized I was eating plenty of food, but almost no protein. Upping my intake to 30g per meal made all the difference in my weight loss journey. I felt full for hours.”
Studies show that 1.2 to 1.6 grams per kilogram (0.54 – 0.73 g/lb) is ideal for preserving muscle mass during weight loss. [Read our guide to understanding macronutrients].
For Building Muscle & Athletes
To build muscle (hypertrophy), your body needs a surplus of amino acids. This requires a significantly higher protein intake to repair and grow muscle tissue after exercise.
The International Society of Sports Nutrition (ISSN) recommends 1.4 to 2.0 grams per kilogram (0.64 – 0.91 g/lb) for most athletes. Some bodybuilders may go even higher, but for most, this range is the sweet spot.
For Older Adults (65+)
As we age, we experience sarcopenia, the natural loss of muscle mass. To combat this, research suggests older adults should consume more protein than the standard RDA. A target of 1.0 to 1.2 grams per kilogram (0.45 – 0.54 g/lb) is recommended to help preserve muscle and bone health.
What Are the Signs of Protein Deficiency?
While rare in developed countries, true protein deficiency (known as kwashiorkor) is serious. More common is simply not getting enough protein for your body’s optimal function.
Signs you may not be getting enough protein include:
- Slow recovery from workouts or injuries
- Feeling weak or fatigued
- Hair loss or brittle nails
- Getting sick often (poor immune function)
- Swelling (edema) in your legs, feet, and hands
- Constant hunger or cravings
How Much Protein Is Too Much?
This is the question our competitor focused on, and it’s a valid concern. For most healthy people, there is no hard-and-fast rule, and a high-protein diet is generally safe. The 35% of calories from the AMDR is a good “soft cap.”
Understanding the “Upper Limit”
There is no established “Tolerable Upper Intake Level” (UL) for protein. However, consistently eating more than 2.0 grams per kilogram (about 1 g/lb) over a long period is likely unnecessary for most people and can put extra stress on your system.
Potential Risks of Extremely High Protein Diets
The main concern with excessively high protein intake is for individuals with pre-existing kidney disease. The kidneys are responsible for filtering protein waste products. A high load can worsen existing kidney damage.
For healthy individuals, the primary risks are more practical:
- Nutrient Imbalance: If all your calories come from protein, you may miss out on fiber, vitamins, and minerals from carbs and fats.
- Dehydration: Your body uses more water to flush out protein waste (urea).
- Digestive Issues: Can cause constipation if not balanced with enough fiber and water.
How to Meet Your Daily Protein Goals (Best Food Sources)
Hitting 120 grams of protein can seem daunting, but it’s easier if you break it down by meal (e.g., 30-40 grams per meal).
Quality Animal-Based Protein
- Chicken Breast: ~31g per 100g (3.5 oz)
- Ground Beef (90/10): ~26g per 100g
- Salmon: ~25g per 100g
- Greek Yogurt (0%): ~10g per 100g
- Eggs: ~6g per large egg
- Cottage Cheese: ~11g per 100g
Top Plant-Based Protein
- Lentils: ~18g per cooked cup
- Chickpeas: ~15g per cooked cup
- Tofu (Firm): ~20g per cup
- Quinoa: ~8g per cooked cup
- Peanut Butter: ~7g per 2 tbsp
- [Try our 7-day high-protein meal plan]
Frequently Asked Questions
How do I calculate my daily protein needs?
The easiest way is to use a multiplier based on your goals. Multiply your weight in pounds by 0.54-0.73 for weight loss, or 0.73-1.0 for muscle gain. For a 150lb person, that’s 81-110g for weight loss or 110-150g for muscle gain.
What are the signs of not enough protein?
Common signs of low protein intake include persistent hunger, feeling weak or tired, slow recovery from exercise, hair thinning, and getting sick frequently.
How much protein is too much in one day?
For most healthy adults, it’s difficult to eat “too much” protein. However, experts suggest not exceeding 2 grams per kilogram of body weight (about 1 gram per pound) long-term, as it’s likely unnecessary and can displace other important nutrients.
Is 100g of protein a day good?
For many people, yes. 100 grams of protein is an excellent target for active individuals, those trying to lose weight, or anyone looking to build or maintain muscle. For a 150-pound person, this equals about 1.5 g/kg, a healthy and effective amount.
When to See a Doctor or Dietitian
While these guidelines are helpful, you should always consult a professional for personalized advice. It is especially important to speak with your doctor or a registered dietitian if you:
- Have pre-existing kidney or liver disease.
- Are pregnant or breastfeeding.
- Are planning a diet for a child or teenager.
- Are managing a chronic illness like diabetes.
- Are recovering from a major surgery or injury.
In summary, the 0.8g/kg RDA is just a starting point. Your true daily protein needs are personal. Use your goals—weight loss, muscle gain, or healthy aging—to find the number that works for you, and focus on high-quality protein sources to feel your best.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for, and should never be relied upon for, professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
Published on November 13, 2025 and Last Updated on November 13, 2025 by: Priyank Pandey
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