Most adults need between 46 and 130 grams of protein per day, depending on body weight, activity level, and age. The baseline recommendation is 0.8 grams per kilogram of body weight, which works out to about 56 grams for an average man and 46 grams for an average woman. But that number is a minimum to prevent deficiency, not necessarily an optimal target, and the newest U.S. Dietary Guidelines (2025-2030) now suggest a higher range of 1.2 to 1.6 grams per kilogram for adults.
How to Calculate Your Baseline Need
The simplest method is to multiply your body weight in pounds by 0.36 (or your weight in kilograms by 0.8). A 150-pound person lands at about 54 grams. A 200-pound person needs roughly 72 grams. This calculation gives you the Recommended Dietary Allowance, which is the amount sufficient to meet the needs of most healthy, relatively sedentary adults.
That said, most Americans already eat well above this floor. The more useful question for many people isn’t whether they’re hitting the minimum, it’s whether they’re eating enough protein for their specific goals.
Protein Targets by Activity Level
Your daily target shifts significantly based on how active you are. Here’s how the ranges break down per kilogram of body weight:
- Sedentary adults: 0.8 g/kg (the RDA minimum)
- Recreationally active adults: 1.2–1.4 g/kg
- Endurance or strength training: 1.4–2.0 g/kg
For someone who weighs 175 pounds (about 80 kg) and lifts weights regularly, that translates to roughly 112 to 160 grams per day. The International Society of Sports Nutrition considers 1.4 to 2.0 grams per kilogram sufficient for most exercising individuals looking to build or maintain muscle. There’s even some evidence that intakes above 3.0 g/kg may help resistance-trained people lose fat, though that level isn’t necessary or practical for most.
Protein Needs for Weight Loss
When you’re cutting calories, protein becomes even more important. Without enough of it, your body breaks down muscle tissue along with fat, which slows your metabolism and undermines long-term results. Eating at the higher end of the recommended range, around 1.2 to 1.6 grams per kilogram, helps preserve lean mass while you’re in a calorie deficit. For a 180-pound person, that’s roughly 98 to 130 grams a day.
Protein also keeps you full longer than carbohydrates or fat do, which makes it easier to stick to a lower-calorie diet without feeling constantly hungry.
Why Older Adults Need More
Muscle loss accelerates after age 60. The body becomes less efficient at using dietary protein to build and repair tissue, so older adults need a higher dose just to get the same effect. Research published in The Journals of Gerontology suggests adults over 60 benefit from 1.0 to 1.6 grams per kilogram daily, which comes out to about 82 to 130 grams for a 180-pound person.
Each meal matters more at this age, too. Older adults need at least 30 grams of high-quality protein per meal to trigger meaningful muscle repair. Spreading a small total across five or six mini-meals can actually backfire if none of those meals crosses that threshold.
Protein During Pregnancy
Protein needs rise during pregnancy to support fetal growth and increased blood volume. Before conception, the standard 0.8 g/kg recommendation applies, with a minimum of 40 grams per day. During pregnancy, that minimum jumps to 60 grams per day, accounting for roughly 20 to 25 percent of total calories. Most prenatal nutrition guidance emphasizes hitting this target through whole food sources like eggs, poultry, fish, legumes, and dairy.
How to Spread Protein Across the Day
Your body can only use so much protein at once for muscle repair. The process that builds new muscle tissue stays active for about two and a half hours after a protein-rich meal, then tapers off regardless of how much extra protein you ate. Research consistently shows that 20 to 35 grams of high-quality protein per meal is the sweet spot. Going above 40 grams in a single sitting doesn’t increase muscle building beyond what 30 grams achieves.
This means eating 90 grams of protein at dinner and skipping it at breakfast is far less effective than eating 30 grams at each of three meals. Ideally, space protein-rich meals every three to four hours. If you train in the evening, 30 to 40 grams of a slow-digesting protein like casein (found in dairy) before bed can boost overnight muscle repair and slightly raise your metabolic rate while you sleep.
Plant-Based Protein Considerations
The gram targets don’t change if you eat a vegetarian or vegan diet, but hitting them takes more planning. Plant proteins are generally less concentrated than animal sources, so you need a larger volume of food. A chicken breast delivers about 30 grams of protein in a few ounces, while you’d need roughly a cup and a half of cooked lentils to match that.
Variety also matters. Most plant sources are low in one or more essential amino acids, so combining different types throughout the day (grains with legumes, for example) ensures your body gets the full range it needs. Beyond hitting your protein target, there’s a cardiovascular benefit to eating more of your protein from plants. People who ate at least a 1:2 ratio of plant to animal protein had a 19 percent lower risk of cardiovascular disease compared to those eating the typical American ratio of 1:4.
Upper Limits and Safety
More protein isn’t always better. Most experts flag anything above 2.0 grams per kilogram of body weight per day as excessive for the general population. For a 165-pound person, that’s roughly 150 grams. At very high intakes, the kidneys work harder to process the byproducts of protein metabolism. If your kidneys are already compromised, even moderately high protein diets can accelerate damage.
For people with healthy kidneys, there’s no strong evidence that intakes in the 1.2 to 1.6 g/kg range cause harm. The risk rises when people push well beyond 2.0 g/kg for extended periods, particularly through protein supplements rather than whole foods. If you’re consistently eating above that level, it’s worth getting your kidney function checked periodically.
Quick Reference by Body Weight
These ranges assume the updated 1.2 to 1.6 g/kg guideline for generally active, healthy adults:
- 130 lbs (59 kg): 71–94 g/day
- 150 lbs (68 kg): 82–109 g/day
- 175 lbs (80 kg): 96–128 g/day
- 200 lbs (91 kg): 109–146 g/day
- 225 lbs (102 kg): 122–163 g/day
If you’re sedentary and not trying to lose weight or build muscle, the lower end of these ranges (or even the old 0.8 g/kg minimum) is likely sufficient. If you’re active, aging, losing weight, or pregnant, aim for the middle to upper end.