How Much Protein Should You Eat Per Day?
Find out exactly how much protein you need daily based on your age, sex, weight, and activity level - backed by the latest nutrition science.
Getting enough protein every day is one of the most important things you can do for your body - but how much is enough? The answer depends on several factors, including your weight, activity level, age, and goals.
The Official Recommended Daily Allowance (RDA)
The RDA for protein set by the Institute of Medicine is 0.36 grams per pound of body weight per day (0.8g/kg/day) for sedentary adults. For a 155lb person, that works out to about 56 grams per day (Institute of Medicine, 2005).
However, many researchers now argue this number is a minimum to prevent deficiency, not an optimal intake for health or body composition.
How Much Protein Do Most People Actually Need?
The International Society of Sports Nutrition (ISSN) recommends a range of 0.6–0.9g per pound per day (1.4–2.0g/kg/day) for physically active individuals (Jäger et al., 2017, JISSN). Here is a quick breakdown:
| Activity Level | Protein (g/lb/day) | Protein (g/kg/day) | Example (155lb / 70kg) |
|---|---|---|---|
| Sedentary | 0.36 | 0.8 | 56g |
| Recreationally active | 0.55–0.6 | 1.2–1.4 | 84–98g |
| Endurance athlete | 0.55–0.7 | 1.2–1.6 | 84–112g |
| Strength / power athlete | 0.7–1.0 | 1.6–2.2 | 112–155g |
How Much Protein Should a Woman Eat?
Women have the same per-kilogram protein needs as men. Because women typically weigh less, their absolute intake in grams is usually lower - but the ratios stay the same. Pregnant and breastfeeding women need an additional 10–25g/day above baseline (NIH Office of Dietary Supplements).
Postmenopausal women may benefit from the higher end of the range (0.55–0.7g/lb or 1.2–1.6g/kg per day) to help preserve lean mass and bone density (Deer & Volpi, 2015).
Does Protein Intake Change With Age?
Yes. Older adults (65+) are at greater risk of sarcopenia - age-related muscle loss. A growing body of evidence supports intakes of 0.5–0.55g/lb/day (1.0–1.2g/kg) as a minimum for this group, with even higher intakes for those who are active or recovering from illness (Bauer et al., 2013, JAMDA).
How to Calculate Your Personal Protein Target
- Know your body weight in pounds.
- Pick a multiplier from the table above based on your activity level.
- Multiply - for example, a 165lb person who lifts weights: 165 × 0.8 = 132g/day.
Tracking your intake with an app like Protein Pal makes it easy to see whether you are hitting your target each day.
Can You Eat Too Much Protein?
For healthy adults with normal kidney function, there is no strong evidence that high protein diets (up to 1g/lb or 2.2g/kg per day) cause harm (Antonio et al., 2016, JISSN). If you have existing kidney disease, consult your doctor before increasing intake.
Where Does Protein Come From?
High-protein foods include chicken breast, eggs, ground beef, dairy products, and milk. Plant-based sources like edamame, chia seeds, and peanut butter can also contribute meaningfully. If whole foods are not enough, a quality protein powder can help fill the gap.
The Bottom Line
Most active people benefit from eating 0.55–0.9g per pound of body weight (1.2–2.0g/kg) in protein per day - well above the baseline RDA of 0.36g/lb (0.8g/kg). Spread your intake across meals, choose a mix of animal and plant sources, and use a tracker to stay consistent.
If you want to build muscle, you may need the higher end of the range. And if you have wondered how much your body can actually use at once, check out our guide on protein absorption per meal.