Most adults need between 46 and 70 grams of protein per day, though the right number for you depends on your body weight, activity level, and goals. The baseline recommendation is 0.8 grams per kilogram of body weight, but the 2025-2030 Dietary Guidelines for Americans recently nudged that up to 1.2 to 1.6 grams per kilogram for general health. For a 150-pound person, that translates to roughly 82 to 109 grams daily.
The Baseline: RDA for Protein
The Recommended Dietary Allowance sets protein at 46 grams per day for adult women and 56 grams per day for adult men. These numbers represent the minimum needed to meet basic nutritional requirements and prevent deficiency, not the amount needed to build muscle, lose fat, or perform at your best. The acceptable range for protein is 10 to 35 percent of your total daily calories, which gives you a wide window depending on your priorities.
To put the RDA in perspective: 46 grams of protein is about one chicken breast and a cup of Greek yogurt. Most people in the U.S. already eat more than the RDA without trying. The more useful question isn’t whether you’re hitting the minimum but whether you’re eating enough for what your body actually needs right now.
How to Calculate Your Personal Target
The most accurate way to figure out your protein needs is to multiply your body weight in kilograms by a factor that matches your lifestyle. To convert pounds to kilograms, divide by 2.2.
- Sedentary adults: 0.8 to 1.0 g/kg (the traditional baseline)
- Generally active adults: 1.2 to 1.6 g/kg (the updated dietary guideline range)
- Regular exercisers: 1.1 to 1.5 g/kg
- Strength training or endurance training: 1.2 to 1.7 g/kg
- Adults over 65: 1.0 to 1.2 g/kg
- Pregnant women: 71 g/day
- Weight loss while preserving muscle: 1.6 to 2.4 g/kg
So a 180-pound (82 kg) man who lifts weights three times a week would aim for roughly 98 to 139 grams of protein per day. A 140-pound (64 kg) woman who runs regularly would target about 70 to 96 grams.
Protein Needs for Active People
If you exercise regularly, your protein requirements are meaningfully higher than the standard RDA. People who lift weights or train for running or cycling events need 1.2 to 1.7 grams per kilogram per day, according to Mayo Clinic guidance. Even moderate regular exercise pushes needs up to 1.1 to 1.5 grams per kilogram.
The reason is straightforward: exercise damages muscle fibers, and your body uses amino acids from dietary protein to repair and rebuild them. Without enough protein, recovery slows down and you don’t get the full benefit of your training. This applies whether you’re doing heavy squats or long-distance cycling. The harder and more frequently you train, the more protein your muscles need to keep up.
Why Protein Matters More After 50
Adults start losing muscle mass gradually in their 30s, and the rate accelerates after 65. This age-related muscle loss, called sarcopenia, increases the risk of falls, fractures, and loss of independence. The standard RDA of 0.8 g/kg is considered too low for older adults. Research on sarcopenia prevention recommends 1.0 to 1.2 grams per kilogram daily, with at least half coming from high-quality sources like eggs, fish, dairy, poultry, or soy.
Some older adults undereat protein because appetite declines with age or because they shift toward lighter meals. Spreading protein across three meals rather than concentrating it at dinner can help both with hitting daily targets and with the body’s ability to use it efficiently.
Protein During Weight Loss
When you eat fewer calories than you burn, your body doesn’t just tap into fat stores. It also breaks down muscle for energy. Eating more protein during a caloric deficit is the most effective way to protect your lean mass while losing fat. Research on athletes cutting weight recommends 1.6 to 2.4 grams per kilogram per day during an energy deficit, with evidence suggesting that going above 2.4 g/kg doesn’t provide additional muscle-sparing benefits.
You don’t have to be an elite athlete to apply this principle. If you’re dieting and want to keep your muscle (which also keeps your metabolism higher), aiming for the upper end of the general range, around 1.6 g/kg, is a practical target. For a 170-pound person, that’s about 123 grams per day.
Protein During Pregnancy
Pregnant women need 71 grams of protein per day, a significant increase over the standard 46-gram recommendation for women. This supports the growth of fetal tissue, the expanding blood supply, and changes in the uterus and breasts. Most prenatal nutrition guidance treats this as a flat daily target rather than a per-kilogram calculation, since body weight changes throughout pregnancy.
How Much Protein Per Meal
Your body can only use so much protein at once for muscle building. Research shows that muscle protein synthesis rises steadily as you eat more protein in a sitting, but the response maxes out at around 30 grams per meal. One study found that consuming 30 to 45 grams of protein per meal, spread across at least two meals a day, produced the strongest association with leg muscle mass and strength.
This doesn’t mean protein beyond 30 grams is wasted. Your body still uses extra protein for other functions, including making enzymes, supporting immune cells, and providing energy. But if your goal is maximizing muscle maintenance or growth, eating 30 to 40 grams at each of three meals is more effective than eating 20 grams at breakfast and lunch and then 80 grams at dinner.
Is Too Much Protein Harmful?
For people with healthy kidneys, eating in the 1.2 to 1.6 g/kg range is considered safe. The concern with very high protein diets centers on kidney function, because the kidneys have to filter the waste products of protein metabolism. Cleveland Clinic nephrologist Juan Calle notes that the 1.2 to 1.6 g/kg range “should be OK for most healthy people,” but cautions against extremes: consistently pounding large amounts of protein may stress the kidneys even in healthy individuals.
If you have existing kidney disease or reduced kidney function, high protein intake can accelerate damage. People with diabetes or a family history of kidney problems should be especially thoughtful about very high protein diets. For most healthy adults eating a varied diet, getting up to 1.6 g/kg is well within safe territory.
Quick Reference by Body Weight
These estimates use the 1.2 to 1.6 g/kg range from current dietary guidelines, which suits most moderately active adults:
- 120 lbs (55 kg): 66 to 88 g/day
- 140 lbs (64 kg): 77 to 102 g/day
- 160 lbs (73 kg): 88 to 117 g/day
- 180 lbs (82 kg): 98 to 131 g/day
- 200 lbs (91 kg): 109 to 146 g/day
- 220 lbs (100 kg): 120 to 160 g/day
If you’re sedentary, the lower end of the range is reasonable. If you strength train, do endurance sports, or are trying to lose weight while keeping muscle, aim for the higher end or above.