- Adult RDA (0.8 g/kg) 56 g a day
- Healthy adults over 65, at least (1.0 to 1.2 g/kg) 70–84 g a day
- Exercising adults, ISSN (1.4 to 2.0 g/kg) 98–140 g a day
- Resistance training: extra protein stops helping above (1.62 g/kg) 113.4 g a day
Each figure is the cited g/kg value times 70 kg: RDA (National Academies), PROT-AGE (Bauer 2013), ISSN (Jäger 2017) and Morton 2018. Group figures, not a personal target.
Most healthy adults need between 0.8 and 2.2 grams of protein per kilogram of body weight per day (0.4–1.0 g/lb). For a 70 kg (154 lb) adult, that works out to anywhere from about 56 g on the low end to around 154 g on the high end. Where you land in that range depends on how active you are and what you’re trying to achieve.
This guide turns that range into a number you can actually use: a daily gram target, what it looks like on a plate, and how to spread it across your day. If you want the per-kilogram breakdown in more depth, see our guide to how much protein you need per kg of body weight. If you’d rather skip the maths, the protein calculator does it for you in a few seconds.
Quick Answer: Your Daily Protein Target
| Your situation | Protein per day (g/kg) | Protein per day (g/lb) |
|---|---|---|
| Sedentary, general health | 0.8–1.2 | 0.4–0.5 |
| Regular exercise (cardio, sports) | 1.2–1.6 | 0.5–0.7 |
| Lifting weights / building muscle | 1.6–2.2 | 0.7–1.0 |
| Losing fat while keeping muscle | 2.0–2.4 | 0.9–1.1 |
| Adults 65+, healthy (at least) | 1.0–1.2 | 0.5 |
| Adults 65+ who exercise (at least) | 1.2 or more | 0.5 or more |
Find your row, multiply your body weight by the range, and you have your daily target. A 70 kg person who lifts weights, for example, would aim for roughly 112–154 g per day.
How to Calculate Your Daily Protein in 3 Steps
- Convert your weight to kilograms. Divide pounds by 2.2. A 165 lb person weighs about 75 kg.
- Pick the range that matches your goal from the table above.
- Multiply. 75 kg × 1.6 g/kg = 120 g, and 75 kg × 2.2 g/kg = 165 g. Your daily target is 120–165 g, and any point inside that range is a good result.
You don’t need to hit an exact number every day. Consistently landing inside your range is what counts, and an average across the week matters more than any single day.
Why 0.8 g/kg Is a Minimum, Not a Goal
The figure most people have heard, 0.8 g/kg (0.4 g/lb), is the Recommended Dietary Allowance set by the U.S. Institute of Medicine. It was designed to prevent deficiency in nearly all healthy sedentary adults, not to support exercise, fat loss, or healthy ageing.
Think of it as a floor. If you eat less than this for a long time, your body starts breaking down muscle to get the amino acids it needs. But eating just at the floor isn’t the same as eating well. Sports nutrition research consistently finds that people who train, diet, or are older do better with intakes well above it.
Daily Protein by Goal
General Health
If you’re healthy, not especially active, and simply want to cover your needs, aim for 0.8–1.2 g/kg. For a 70 kg adult that’s 56–84 g per day. Aiming for the upper half of this range gives you some margin, and protein also helps you feel full, which can make it easier to manage your appetite.
Building Muscle
Muscle growth needs both a training stimulus and enough protein to build new tissue. A large meta-analysis of resistance-training studies found that the benefit of extra protein levels off at about 1.6 g/kg, with the upper confidence limit around 2.2 g/kg. That is why 1.6–2.2 g/kg (0.7–1.0 g/lb) is the standard recommendation for lifters. Going beyond it doesn’t hurt a healthy person, but it doesn’t build more muscle either.
Beginners and people eating plenty of calories can sit near 1.6 g/kg. If you’re advanced, training hard, or eating in a deficit, the higher end is a better bet.
Losing Fat
When you eat fewer calories than you burn, your body will take some of the weight loss from muscle unless you give it a reason not to. Higher protein intake, combined with resistance training, is one of the best-supported ways to protect lean mass. During a cut, 2.0–2.4 g/kg (0.9–1.1 g/lb) is a common, practical target. Protein is also the most filling macronutrient, so it helps with hunger while dieting. Our guide to cutting mistakes that cost you muscle covers the rest of the picture.
Older Adults
From around age 50, muscles respond less efficiently to protein, a pattern researchers call anabolic resistance. Expert groups therefore suggest older adults eat more than the standard minimum, typically 1.2–1.6 g/kg per day, and combine it with some strength training. See protein requirements by age for a fuller breakdown.
Vegetarians and Vegans
Plant proteins are generally a little less digestible and lower in some amino acids (like leucine or lysine) than animal proteins. You can absolutely meet your target on a plant-based diet, but it helps to aim for the middle-to-upper part of your range and to mix sources such as legumes, soy, grains, nuts, and seeds over the day. Our list of the best protein sources for vegetarians is a good place to start.
What Protein Looks Like in Real Food
Gram targets are easier to hit when you know what a gram looks like. These are approximate values for common foods:
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Salmon, cooked | 100 g (3.5 oz) | 22–25 g |
| Whey protein powder | 1 scoop (30 g) | 20–25 g |
| Cottage cheese | 1 cup (225 g) | 24–28 g |
| Greek yogurt, plain | 170 g (¾ cup) | 15–17 g |
| Lentils, cooked | 1 cup (200 g) | 18 g |
| Firm tofu | 100 g (3.5 oz) | 8–10 g |
| Eggs | 1 large | 6 g |
| Milk | 1 cup (240 ml) | 8 g |
| Peanut butter | 2 tbsp (32 g) | 7–8 g |
If you follow an Indian diet, our list of high-protein Indian meals gives gram counts for dal, paneer, and other staples.
A Sample 120 g Day
Here is one way a 75 kg person aiming for about 120 g (1.6 g/kg) might eat. Nothing here is unusual, and you can swap in foods you like.
- Breakfast (about 30 g): 3 eggs scrambled, plus a glass of milk and toast
- Lunch (about 35 g): 100 g chicken breast with rice and vegetables, plus a spoonful of yogurt
- Snack (about 20 g): Greek yogurt with a handful of nuts
- Dinner (about 35 g): Salmon or tofu with lentils and a salad
Total: around 120 g, without needing supplements. If you fall short, a scoop of whey is a convenient way to fill the gap. Our beginner’s guide to protein supplements explains how to choose one.
Should You Spread Protein Across the Day?
Total daily intake is the main driver of results. That said, spreading protein across meals seems to give a small extra advantage. Research on muscle protein synthesis suggests that around 0.4 g/kg per meal (about 25–40 g for most adults) across roughly four meals is an effective pattern for building muscle.
You don’t need to panic if your day doesn’t look like that. Eating most of your protein at dinner still counts. If you train, the exact timing around your workout matters less than most people think; see protein timing after a workout for the details.
Can You Eat Too Much Protein?
For healthy adults, intakes up to about 2.2 g/kg per day are well supported by research, and several studies have found higher intakes to be safe too. There is no good evidence that high protein harms the kidneys of healthy people.
There are important exceptions. If you have kidney disease, liver disease, or another medical condition, talk to your doctor before raising your protein intake, since your safe limit may be lower. Very high protein diets can also crowd out fibre-rich foods, so keep eating vegetables, fruit, and whole grains. Our medical disclaimer explains the limits of the general guidance here.
Common Mistakes
- Using the RDA as a goal. 0.8 g/kg prevents deficiency; it isn’t optimal for active people.
- Using a flat number. “Everyone needs 150 g” ignores body size. Always scale to your weight.
- Ignoring total calories. Protein supports your goal, but energy balance still decides whether you gain or lose weight. Check your calorie needs with the TDEE calculator and your split with the macro calculator.
- Chasing perfection. Landing close to your target most days works well.
How to Track Your Protein
You don’t have to track forever. Many people log their food for one or two weeks using a free app, learn what their usual meals contain, and then eyeball it. A simple rule of thumb is a palm-sized portion of protein-rich food (meat, fish, tofu, paneer, or a cup of legumes or yogurt) at each main meal, plus a protein-containing snack. Re-check your target if your weight, training, or goals change.
The Bottom Line
For most healthy adults, a daily protein intake between 0.8 and 2.2 g/kg covers the spectrum, from basic health to serious muscle building. Pick the part of the range that fits your goal, turn it into grams, and spread it over your meals. To get a number in seconds, use the free protein calculator.
This article is for general information and is not medical advice. Speak with a doctor or registered dietitian about your own situation, especially if you have a medical condition.