How Much Protein Per Day?

Quick Scoop: For most adults, a common baseline is 0.8 grams of protein per kilogram of body weight per day, but newer guidance and expert commentary suggest many people—especially active adults, older adults, or those trying to lose fat or build muscle—may benefit from more, often around 1.2 to 1.6 g/kg/day.

[2][5][9]

What the latest discussion says

Protein has been a trending topic because the advice isn’t one-size-fits- all: older guidance sets a minimum at 0.8 g/kg/day, while more recent nutrition coverage and updated U.S. dietary guidance emphasize higher intakes for many adults.

[5][9][2]
  • General minimum: 0.8 g/kg/day for most adults.
    • [9]
  • More active adults: Often 1.2 to 1.6 g/kg/day.
    • [2][5]
  • Muscle gain: Some sources suggest about 1.0 to 1.5 g/kg/day.
    • [1]
  • Weight loss: Higher protein intakes can help with fullness and preserving lean mass.
    • [7][1]

Simple example

If you weigh 150 pounds (about 68 kg), then:

  • Minimum baseline: about 55 g/day.
    • [1][9]
  • Moderately higher intake: about 80 to 110 g/day.
    • [6][5]

Forum-style takeaway

“0.8 g/kg is the floor, not necessarily the sweet spot.”

That’s the basic vibe in many nutrition discussions: the RDA is a minimum to meet basic needs, while people who train, diet, or are older often look at higher targets.

[5][7][9]

Bottom line

If you want a practical rule of thumb, 0.8 g/kg/day is the classic minimum, but 1.2 to 1.6 g/kg/day is often a more useful target for active adults or anyone focused on body composition.

[9][2][5]

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