How Much Protein Do I Need Per Day?

Most healthy adults need at least 0.8 grams of protein per kilogram of body weight each day, which is the Recommended Dietary Allowance (RDA). For someone who weighs 70 kg (about 154 pounds), that’s roughly 56 grams. Your needs can be higher if you’re pregnant or breastfeeding, very active, recovering from illness or getting older, so think of the RDA as a floor rather than a ceiling.

The basic formula

To estimate your minimum, multiply your weight in kilograms by 0.8. If you think in pounds, multiply your weight by about 0.36 instead.

The RDA is set high enough to cover nearly all healthy adults, so it isn’t a stingy number. Plenty of people eat more than this and stay comfortably within the acceptable range for protein, which the National Academies put at 10% to 35% of daily calories. Our guide to macros shows how that range fits alongside carbohydrates and fat.

When you might need more

Several situations raise protein needs:

• Regular hard training. Sports nutrition organizations commonly suggest roughly 1.2 to 2.0 grams per kilogram for people doing intense endurance or strength work.
• Older age. Many researchers suggest older adults may benefit from a bit more than the RDA to help preserve muscle, especially when it’s paired with strength exercise.
• Pregnancy and breastfeeding. The RDA during pregnancy rises to about 71 grams a day, and needs stay elevated while breastfeeding. Your prenatal care team can guide you.
• Healing. Recovery from surgery, wounds or serious illness can increase needs, so follow your medical team’s advice.

On the other hand, people with kidney disease are sometimes told to limit protein. If you have a kidney condition, talk with your doctor or a registered dietitian before changing how much you eat.

Protein in everyday foods

The amounts below are approximate and vary by recipe, variety and preparation.

You can look up thousands of other foods in USDA FoodData Central, the government’s free nutrient database.

Spreading protein across the day

Instead of saving most of your protein for dinner, many people feel more satisfied when every meal includes some. Here’s an example day that lands at around 80 grams:

• Breakfast: two eggs on a slice of whole-grain toast (about 15 g)
• Lunch: a hearty bowl of soup made with about 1 cup of cooked lentils (about 18 g)
• Snack: a 6-ounce container of plain Greek yogurt with fruit (about 17 g)
• Dinner: 3 ounces of chicken with a cup of quinoa and roasted vegetables (about 34 g)

Swap the chicken for tempeh or extra-firm tofu and the yogurt for a high-protein soy version, and you’ll still reach a solid total.

Plant protein works too

You don’t need meat to meet your needs. Beans, lentils, peas, tofu, tempeh, edamame, nuts, seeds and whole grains all contribute. Plant proteins differ in their amino acid makeup, but eating a variety over the course of the day covers your bases, so there’s no need to pair specific foods at every meal. Our guide to plant-based eating has more ideas.

Can you eat too much protein?

For healthy adults, eating somewhat above the RDA is generally considered safe, especially within the 10-35% range. The bigger risk is often what protein pushes off the plate. If oversized portions of meat leave no room for vegetables, fruit, beans and whole grains, you may come up short on fiber. Protein powders and bars can be handy, but most people can meet their needs with ordinary food, and dietary supplements aren’t reviewed by the FDA for safety or effectiveness before they’re sold.

The bottom line

Start with 0.8 grams of protein per kilogram of body weight as your daily minimum, then adjust upward if you train hard, are older, or are pregnant or breastfeeding. Spread it across your meals, mix in plant sources, and keep enough space for the foods that bring fiber. A balanced plate makes that easy to do without counting.