How Much Protein Do You Actually Need Per Day?

The RDA vs. your actual needs

The Recommended Dietary Allowance (RDA) for protein — 0.8 g per kg of body weight — represents the minimum needed to avoid a deficiency in a sedentary adult. For a 70 kg person, that's just 56 g of protein per day.

This is not a target. It's a floor. For anyone who exercises, is trying to lose weight, is over 50, or simply wants to maintain muscle mass over time, the research consistently points to higher intakes being optimal.

Protein needs by goal

For general health and maintenance

If you're lightly active and not pursuing specific body composition goals, 1.0–1.2 g per kg of body weight is a reasonable target — modestly above the RDA and sufficient to support basic muscle maintenance, immune function, and satiety.

For fat loss

During a calorie deficit, higher protein is particularly important. Muscle tissue is metabolically costly to maintain, and the body can break it down for energy when calories are restricted. Research consistently shows that intakes of 1.8–2.4 g/kg help preserve lean mass during weight loss while also increasing satiety — meaning you feel fuller on fewer calories.

For muscle building

The research on muscle protein synthesis suggests a range of 1.6–2.2 g/kg is sufficient for most people engaged in resistance training. Going above 2.2 g/kg provides diminishing returns for muscle gain specifically, though it's generally safe and may help during aggressive cuts.

For older adults (50+)

Age-related muscle loss (sarcopenia) begins in your 30s and accelerates after 60. Older adults also experience "anabolic resistance" — the body responds less efficiently to protein, meaning you need more of it to achieve the same muscle protein synthesis as a younger person. Most sports nutrition researchers recommend 1.2–1.6 g/kg for older adults, with some going as high as 2.0 g/kg for those over 70.

Protein targets by body weight

Does meal timing and distribution matter?

Yes — to a degree. The body can only use roughly 20–40 g of protein per meal for muscle protein synthesis (the upper limit varies by body size and training status). Consuming 150 g of protein in a single meal doesn't provide 3× the benefit of 50 g.

Research supports spreading protein intake across 3–4 meals, with each meal containing a meaningful dose (roughly 20–40 g). This pattern maximizes muscle protein synthesis throughout the day, which matters more for older adults and those building muscle than for the average person.

Best protein sources

• Animal sources (complete proteins): Chicken breast (~31 g/100 g), canned tuna (~25 g/100 g), eggs (~6 g/egg), Greek yogurt (~10 g/100 g), cottage cheese (~11 g/100 g), salmon (~25 g/100 g)
• Plant sources: Lentils (~9 g/100 g cooked), edamame (~11 g/100 g), tofu (~8 g/100 g), tempeh (~19 g/100 g), chickpeas (~9 g/100 g cooked)
• Plant protein note: Most plant proteins are "incomplete" — they lack one or more essential amino acids. Eating a variety of plant protein sources across the day addresses this effectively. Leucine content (key for muscle protein synthesis) is generally lower in plant proteins, which may mean slightly higher total intakes are optimal for plant-based eaters.

Can you eat too much protein?

For healthy adults, high protein intakes (up to 3.0 g/kg and beyond) appear safe in multiple studies. The concern about protein "damaging kidneys" applies to people with pre-existing kidney disease, not healthy individuals. Extra protein that exceeds what the body uses is simply converted to energy or excreted.

The main practical downside of very high protein intake is displacement — if protein takes up a large share of your calories, there may be less room for carbohydrates and fats that also serve important functions.