How Much Protein Should You Eat Each Day?

What Is the Recommended Dietary Allowance (RDA) for Protein?

The Recommended Dietary Allowance (RDA) for protein is the amount that meets the needs of most healthy adults. In the United States, the RDA for sedentary adults is 0.8 grams of protein per kilogram of body weight per day. For a 70 kg (154 lb) adult, that equals about 56 grams of protein daily.

The RDA is a minimum target to prevent deficiency, not an optimal intake for everyone. Most adults need more than the RDA, especially if they are active, older, or trying to build or preserve muscle.

• RDA for sedentary adults: 0.8 g/kg/day
• For a 70 kg adult: ~56 g/day
• The RDA covers the needs of nearly all healthy adults, but many people benefit from higher intakes.

Sources: Harvard T.H. Chan School of Public Health, University of California, Davis Department of Nutrition, Everyday Health

Factors That Affect Your Protein Needs

Your daily protein requirement is influenced by several key factors. The most significant are your body weight, activity level, age, and whether you are pregnant, lactating, or recovering from illness. Let's look at each.

• Body weight: Larger bodies need more protein.
• Activity level: Active individuals need more protein for muscle repair and recovery.
• Age: Older adults often require more protein to combat age-related muscle loss.
• Illness, injury, or surgery: During recovery, protein needs can increase to support healing. Intakes up to 1.5–2.0 grams per kilogram per day may be needed during such stress.
• Pregnancy and lactation: Protein needs rise to support fetal development and milk production.

Sources: Everyday Health, SecOnTaste

How to Calculate Your Protein Needs Based on Body Weight

A simple method for estimating your daily protein target is to use a range based on body weight. The most common approach is grams per kilogram (g/kg). To convert your weight in pounds to kilograms, divide by 2.2.

For general health, the RDA is 0.8 g/kg. However, if you are active, older, or trying to build muscle, you may benefit from higher intakes. The ranges below provide a starting point.

Sources: Healthline, Everyday Health, FatCalc, MiniWebtool

Protein Needs for Athletes and Active Individuals

If you are regularly active or training for strength or endurance, your protein needs are higher than the RDA. Research suggests that athletes and those focused on muscle development may benefit from 1.6 to 2.2 grams per kilogram of body weight per day.

For active individuals who are not highly focused on muscle growth, a range of 1.2 to 1.7 g/kg/day is often cited. This supports performance and recovery without excessive intake.

• Muscle building: 1.6–2.2 g/kg/day
• General activity: 1.2–1.7 g/kg/day
• These ranges are higher than the sedentary RDA.

Sources: Everyday Health, FatCalc, MiniWebtool

Protein Needs for Older Adults

As we age, our bodies become less efficient at using protein, and muscle loss can accelerate. To help counteract this, older adults (65+) generally need more protein. Recommendations often range from 1.0 to 1.5 grams per kilogram of body weight per day.

Spreading protein intake evenly across meals may also be especially important for older adults to maximize muscle maintenance.

• Older adults: 1.0–1.5 g/kg/day
• Higher intakes help combat age-related muscle loss
• Even distribution across meals may be beneficial

Sources: Everyday Health, Harvard T.H. Chan School of Public Health

Protein Needs During Pregnancy and Lactation

Pregnancy and lactation increase protein needs to support the growth of the baby and the production of breast milk. Current evidence suggests that pregnant individuals need approximately 1.1 grams of protein per kilogram per day during the second and third trimesters. For lactation, the RDA is about 71 grams per day, based on the Dietary Guidelines for Americans.

These needs are higher than for non-pregnant adults. Because individual requirements can vary, it is always advisable to consult a healthcare provider or registered dietitian for personalized guidance.

• Pregnancy (2nd/3rd trimesters): ~1.1 g/kg/day
• Lactation: RDA of 71 g/day
• These figures are higher than the standard adult RDA

Sources: Everyday Health, University of California, Davis Department of Nutrition

Signs You Might Be Getting Too Little Protein

If you suspect you are not getting enough protein, it is important to evaluate your dietary pattern and consider seeking advice from a healthcare professional. While some people report symptoms like muscle weakness, fatigue, or poor recovery, these are not confirmed by robust evidence. They could also be signs of other health conditions.

• Symptoms like muscle loss or weakness are often discussed but lack strong research backing
• Fatigue and slow recovery can have many causes
• Speak with a doctor or dietitian for a proper assessment

How to Distribute Protein Intake Across Meals

Research has not supplied specific guidelines for meal distribution. However, a common strategy is to include a source of protein at each meal to help you reach your daily target. This approach may also support muscle maintenance and satiety. There is no evidence in our sources to suggest a specific number of meals or timing intervals.

• Include protein at each meal
• Spacing intake may aid in meeting total daily needs
• Individual preferences and schedules matter