How Much Protein Do I Really Need?
The RDA is a floor, not a goal. Here is how much protein the evidence supports for muscle, fat loss, and healthy aging — and how to hit it.
The official RDA for protein is 0.8 grams per kilogram of body weight per day — but that is the amount set to prevent deficiency in a sedentary adult, not the amount that is optimal if you exercise, are trying to lose fat, or want to age strongly. For most active people, the research supports quite a bit more.
What the research recommends
The International Society of Sports Nutrition and a large 2018 meta-analysis converge on a practical range:
- General health (sedentary): 0.8–1.0 g/kg — the baseline.
- Active / building muscle: 1.4–2.0 g/kg (about 0.6–0.9 g per pound).
- Losing fat while preserving muscle: 1.6–2.4 g/kg — protein needs go up, not down, in a deficit.
- Older adults: 1.0–1.2 g/kg to push back against age-related muscle loss.
In plain terms: a 70 kg (154 lb) active person lands around 100–140 g of protein per day. Round numbers are fine — protein targets are a range, not a knife-edge.
Spread it across the day Aim for roughly 20–40 g of protein per meal across 3–4 meals rather than one giant serving. Even distribution gives a slightly better muscle-building response than back-loading it all at dinner.
Is too much protein dangerous?
For healthy people with healthy kidneys, higher-protein diets within these ranges are well tolerated in the research, with no evidence of harm to bone or kidney function. The usual caveat applies to anyone with existing kidney disease, who should follow their doctor’s advice on protein. If that is you, talk to your clinician before increasing intake.
Easy ways to hit your number
- Anchor every meal with a protein source (eggs, dairy, poultry, fish, tofu, legumes).
- Use Greek yogurt, cottage cheese, or a shake to close a gap at the end of the day.
- Read labels by grams of protein per serving, not marketing claims.
- Plant-based? Combine sources (beans + grains) and aim toward the higher end of your range.
Once you know your protein target, the Macro Calculator fits carbs and fat around it for your goal, and the Calorie Calculator sets the total energy budget.
People also ask
How much protein per day to build muscle?
Most evidence points to 1.6–2.2 g/kg of body weight per day (roughly 0.7–1.0 g per pound) combined with resistance training. Going much higher offers little extra benefit.
How much protein do I need to lose weight?
Higher than maintenance — about 1.6–2.4 g/kg — because adequate protein in a calorie deficit preserves muscle and keeps you fuller, so more of the weight you lose is fat.
Can I eat too much protein in one sitting?
Your body uses protein efficiently across the day; very large single servings are not wasted, but spreading protein over 3–4 meals slightly improves muscle protein synthesis.