how many protein per day

The recommended daily protein intake varies by age, weight, activity level, and goals, but generally ranges from 0.8 to 1.6 grams per kilogram of body weight for most adults.

Standard Guidelines

The baseline Recommended Dietary Allowance (RDA) from health authorities like the National Academy of Medicine is 0.8 grams of protein per kilogram of body weight per day for sedentary adults, which prevents deficiency.

For a 70 kg (154 lb) person, that's about 56 grams daily—think a chicken breast, eggs, and yogurt.

This equates to 10-35% of total calories, or roughly 50-175 grams in a 2,000-calorie diet.

Factors Boosting Needs

Active folks, athletes, older adults (50+), or those building muscle often need more: 1.2-2.0 g/kg.

• Endurance athletes: 1.2-1.4 g/kg for recovery.

• Strength trainers: Up to 1.6-2.0 g/kg to support gains.

Pregnant/lactating people or kids require slight increases too. Recent 2025 studies emphasize higher intakes (0.93-1.6 g/kg) for optimal health beyond just avoiding deficiency.

Group| Protein (g/kg body weight/day)| Example (70 kg person)
---|---|---
Sedentary adult| 0.8 39| 56g
Moderately active| 1.0-1.3 3| 70-91g
Athlete/older adult| 1.2-1.6 15| 84-112g
Muscle building| 1.6-2.0 13| 112-140g

Practical Tips

Spread intake across meals for better absorption—aim for 20-30g per meal. Sources like lean meats, eggs, dairy, beans, and nuts work well; plant-based eaters may need 10-20% more due to digestibility.

Overdoing it (above 2g/kg long-term) rarely harms kidneys in healthy people, but balance with veggies and hydration.

TL;DR Bottom: Most need 0.8-1.6g/kg daily (calculate yours: weight in kg x range); adjust up for activity.

Information gathered from public forums or data available on the internet and portrayed here.