Most healthy adults should aim for around 1.2–1.6 grams of protein per kilogram of body weight per day for good health, muscle maintenance, and appetite control, which is usually more than the classic “minimum” guideline of 0.8 g/kg.

Quick Scoop

  • Bare minimum (to avoid deficiency): about 0.8 g per kg of body weight per day for a sedentary adult.
  • Better daily target for most people: roughly 1.2–1.6 g/kg, especially if you want to support muscle, stay fuller, or manage weight.
  • Very active / strength training: around 1.6–2.0 g/kg is commonly recommended in sports-nutrition guidance to support muscle repair and growth.
  • In calories: protein can reasonably be 10–35% of your daily calories for most adults.
  • Typical gram range: on a 2,000-calorie diet, that’s about 50–175 g protein per day, depending on your size, goals, and activity level.

How to estimate your number

Use your body weight and activity level as a starting point (kg = pounds ÷ 2.2):

  • Sedentary or low activity: 0.8–1.0 g/kg
  • Regular light–moderate exercise: 1.0–1.4 g/kg
  • Heavy training / strength focus: 1.6–2.0 g/kg

Example: If you weigh 70 kg (about 154 lb):

  • Minimum: 0.8 × 70 ≈ 56 g/day
  • More optimal range: 1.2–1.6 × 70 ≈ 85–110 g/day

These are general estimates; older adults, pregnant people, or those with certain health conditions may need different targets and should check with a clinician or dietitian.

Is there such a thing as “too much”?

Healthy adults can typically tolerate up to about 2 g/kg per day long term, and some research suggests even up to 3–3.5 g/kg in well-adapted people, but that’s not necessary for most and may cause digestive issues for some. Very high intakes sustained over time could be a concern if you already have kidney or vascular problems, so it’s important to talk to a healthcare professional if you’re considering the upper end.

A practical rule: once you’re in the 1.2–1.6 g/kg zone (or the 10–35% of calories zone), eating more protein doesn’t usually give extra benefits for most everyday goals like basic fitness or weight management.

Simple way to spread it through the day

Many nutrition experts suggest aiming for roughly 15–30 g of protein at each main meal rather than loading it all at once. For most people, that looks like:

  • 3 meals with 20–30 g each, plus
  • 1–2 snacks with 10–20 g each

This pattern helps support muscle maintenance and keeps you fuller between meals.

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