How Much Protein Do I Need a Day?
For most adults the minimum is 0.8 grams of protein per kilogram of body weight a day. That's the official Recommended Dietary Allowance, and it works out to about 56 g for a 70 kg (154 lb) person. But that number is a floor to avoid deficiency, not a target. If you exercise regularly, you'll usually do better somewhere between 1.2 and 1.6 g/kg, and if you're lifting weights to build muscle, 1.6 to 2.2 g/kg.
If you'd like your number without the maths, the protein calculator gives a range for your weight and goal, split across your meals.
Where these numbers come from
The 0.8 g/kg RDA comes from nitrogen-balance studies: the amount that keeps almost all healthy, mostly sedentary adults from losing body protein. It was never meant to describe what's ideal for someone training four times a week.
The higher ranges come from sports-nutrition research. The International Society of Sports Nutrition suggests 1.4–2.0 g/kg for most exercising people. A widely cited 2018 meta-analysis found that extra protein improved strength-training results up to around 1.6 g/kg a day, with some people benefiting up to about 2.2 g/kg. Beyond that, the gains flatten out.
Your daily target by weight and goal
| Body weight | Minimum (0.8 g/kg) | Active (1.2–1.6) | Building muscle (1.6–2.2) |
|---|---|---|---|
| 55 kg / 121 lb | 44 g | 66–88 g | 88–121 g |
| 70 kg / 154 lb | 56 g | 84–112 g | 112–154 g |
| 85 kg / 187 lb | 68 g | 102–136 g | 136–187 g |
| 100 kg / 220 lb | 80 g | 120–160 g | 160–220 g |
Prefer pounds? Multiply your weight in lb by 0.36 for the minimum, 0.55–0.73 for active, and 0.73–1.0 for muscle building. That "1 gram per pound" rule you hear in gyms sits at the very top of the useful range. It's not harmful for healthy people, but most don't need it.
Things that change your number
- You're dieting. Eating in a calorie deficit makes it easier to lose muscle along with fat. Higher protein, often 1.8–2.4 g/kg, helps protect it and keeps you fuller.
- You're over 65. Older muscles respond less to protein, so experts suggest at least 1.0–1.2 g/kg. There's more in protein for older adults.
- You carry a lot of body fat. Fat tissue doesn't need much protein, so using total weight can overshoot. Base it on your goal weight instead.
- You're pregnant, breastfeeding or have kidney disease. Needs are different. Speak to your doctor or midwife.
What 110 grams actually looks like
Numbers are easier to hit when you can picture them. Here's one ordinary day that lands around 110 g:
- Breakfast: 170 g pot of Greek yogurt with oats and a handful of nuts (about 25 g)
- Lunch: tuna sandwich on wholemeal bread with a glass of milk (about 35 g)
- Snack: two boiled eggs (about 12 g)
- Dinner: chicken breast stir-fry with rice and vegetables (about 38 g)
Plant-based? Lentils, chickpeas, tofu, tempeh, edamame and soy milk get you there too. Mixing sources over the day covers all the amino acids you need.
Does timing matter?
Total daily intake is what counts most. Spreading it over three or four meals with 25–40 g each seems to help muscle repair a little more than eating most of it at dinner, which is what many people do by default. The popular idea that you can only "absorb" 30 g at once isn't really true, though. We go into that in how much protein per meal.
Can you overdo it?
For healthy adults, research hasn't found harm from intakes up to around 2 g/kg over long periods. The more common problem with very high protein diets is what gets pushed off the plate: fibre, fruit and vegetables. If you have reduced kidney function, though, get personal advice before increasing protein. The details are in can you eat too much protein?
The practical version
Work out your range, aim for the middle of it most days, and put a proper protein source at every meal. That covers 90% of the benefit. If you're also tracking calories, the macro calculator fits protein alongside carbs and fat.
Frequently asked questions
How much protein do I need per day?
At least 0.8 g per kg of body weight. Active people usually benefit from 1.2–1.6 g/kg, and people building muscle from 1.6–2.2 g/kg.
How much protein does a 70 kg person need?
A minimum of about 56 g a day, around 84–112 g if active, and roughly 112–154 g if strength training to build muscle.
Is 1 gram of protein per pound too much?
For healthy adults it isn't harmful, but it's at the top of the useful range. Most people get the same benefit from about 0.7 g per pound.
Can I get enough protein without meat?
Yes. Dairy, eggs, lentils, beans, tofu, tempeh, edamame and soy milk can all cover your needs, especially when you mix sources through the day.