Estimate how much protein you need each day based on your body weight, activity level and goal, in grams per day and per meal.
How much protein do you need?
The Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day, which is the minimum to meet basic needs for most people. Active people, older adults and anyone trying to build or keep muscle often benefit from more.
| Situation | Grams per kg per day |
|---|---|
| Mostly inactive adult | 0.8 |
| Older adult or light activity | 1.0 to 1.2 |
| Regular exercise | 1.2 to 1.6 |
| Strength training, or losing fat while keeping muscle | 1.6 to 2.2 |
Worked example
A person weighing 154 lb (69.9 kg) who exercises regularly needs about 69.9 × 1.2 to 69.9 × 1.6 = 84 to 112 grams of protein a day. Spread over three meals, that is roughly 33 grams per meal. At the RDA level, the same person would need about 56 grams.
Good protein sources
- Chicken, turkey, fish and lean meat
- Eggs, Greek yogurt, cottage cheese and milk
- Beans, lentils, tofu, tempeh and edamame
- Protein powder as a convenient top-up, not a replacement for food
Tips
- Spread protein across meals rather than eating most of it at dinner.
- Combine with strength training to build or keep muscle.
Frequently asked questions
Can I eat too much protein?
For healthy people, intakes up to about 2 g per kg are generally considered safe. People with kidney disease should follow their doctor's advice.
Should I use my current or goal weight?
If you have a lot of weight to lose, using your goal weight or a weight in the healthy BMI range gives a more reasonable target.
Related tools
These calculators give estimates for healthy adults based on published formulas. They are not medical advice. Talk to a doctor or registered dietitian before making major changes to your diet or exercise, especially if you are pregnant, under 18 or have a health condition.