How Much Protein Do You Really Need in a Day?
The basic recommendation, how needs change with exercise and age, and easy ways to spread protein across your meals.
Medically reviewed by Amara Okafor, MDWritten by Daniel Reyes, MS, RDUpdated on
Key takeaways
- The baseline recommendation for adults is 0.8 grams of protein per kilogram of body weight per day.
- Active people and older adults often benefit from more — roughly 1.0 to 1.6 g/kg.
- Spreading protein across meals, about 20–40 g each, supports muscle better than one large serving.
Protein builds and repairs muscle, bone, skin and enzymes, and it helps you feel full. But "how much" depends on your body size, activity and age.
The basic recommendation
For healthy adults, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day. It's set to meet the needs of nearly all healthy adults — a minimum, not an ideal for everyone.
For example, a person who weighs 70 kg (about 154 lb) needs at least 56 g of protein a day.
When you may need more
If you exercise regularly
People doing regular strength or endurance training often benefit from 1.2–1.6 g/kg per day. A large analysis of resistance-training studies found extra protein helped muscle gains, with the benefit levelling off at around 1.6 g/kg.
As you get older
From around age 65, muscle is harder to build and maintain. Expert groups suggest older adults aim for 1.0–1.2 g/kg per day, and more during illness or recovery, unless a doctor advises otherwise.
During pregnancy and breastfeeding
Needs rise, especially later in pregnancy. A midwife, doctor or dietitian can give a personal target.
Spread it out
Your body uses protein best when it's spread across the day. Aim for roughly 20–40 g at each meal instead of having most of it at dinner.
Good sources of protein
- Animal: eggs, fish, chicken, lean meat, Greek yoghurt, milk, cheese
- Plant: lentils, beans, chickpeas, tofu, tempeh, edamame, nuts, seeds, whole grains
Plant proteins are just as useful when you eat a variety through the day. Pulses like lentils and beans also add fibre.
Can you eat too much protein?
For healthy people, intakes up to about 2 g/kg appear safe in studies. Very high-protein diets can crowd out fibre-rich foods, and protein supplements are rarely necessary if your meals are balanced.
The takeaway
Most adults need at least 0.8 g of protein per kg of body weight each day. If you're active or over 65, a little more — about 1.0–1.6 g/kg — can help you build and keep muscle. Focus on spreading protein-rich foods across your meals rather than relying on supplements.
How we reviewed this article
Beargoal has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions and medical associations. We avoid tertiary references. Learn more in our editorial process.
- Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press. https://doi.org/10.17226/10490
- Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2017-097608
- Bauer J, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. https://doi.org/10.1016/j.jamda.2013.05.021
- October 22, 2026Written, medically reviewed and published. Medically reviewed by Amara Okafor, MD.
Medically reviewed by Amara Okafor, MDWritten by Daniel Reyes, MS, RDUpdated on
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