How much protein do you need per day? (by weight)
Quick answer: the long-standing Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day for healthy adults, which is about 0.36 g per pound. The 2025-2030 Dietary Guidelines for Americans set a higher target of 1.2 to 1.6 g per kg. Athletes, older adults and people losing weight often do better toward the upper end.
Protein per day by body weight
| Body weight | RDA (0.8 g/kg) | Dietary Guidelines range (1.2-1.6 g/kg) |
|---|---|---|
| 120 lb (54 kg) | 44 g | 65-87 g |
| 140 lb (64 kg) | 51 g | 76-102 g |
| 160 lb (73 kg) | 58 g | 87-116 g |
| 180 lb (82 kg) | 65 g | 98-131 g |
| 200 lb (91 kg) | 73 g | 109-145 g |
| 220 lb (100 kg) | 80 g | 120-160 g |
To work it out yourself, divide your weight in pounds by 2.205 to get kilograms, then multiply by the factor you are using. Our pounds to kilograms converter does the first step.
Why are there two numbers?
The RDA is the minimum that meets the needs of nearly all healthy adults and prevents deficiency. It was never meant as an ideal. The newer Dietary Guidelines target is higher because it aims at keeping muscle and feeling full, not just avoiding deficiency. Both are per kilogram of body weight, so bigger people need more.
Who needs more protein
- Older adults. Muscle is harder to maintain after about 60, and many researchers suggest at least 1.0 to 1.2 g/kg.
- People who strength train or do endurance sport. Sports nutrition groups commonly suggest 1.4 to 2.0 g/kg.
- People losing weight. Higher protein helps keep muscle while eating fewer calories.
- Pregnancy and breastfeeding. Needs rise; follow your clinician’s advice.
People with kidney disease may need less protein, so they should follow medical advice rather than general targets.
What 25 to 30 grams of protein looks like
Spreading protein across meals, about 25 to 30 g each, is an easy way to reach a daily target.
| Food | Portion | Protein (about) |
|---|---|---|
| Chicken breast, cooked | 3.5 oz (100 g) | 31 g |
| Greek yogurt, plain nonfat | 1 cup (227 g) | 23 g |
| Canned tuna, drained | 1 can (about 140 g) | 30 g |
| Eggs, large | 3 eggs | 19 g |
| Lentils, cooked | 1 cup | 18 g |
| Firm tofu | 1/2 cup | 20 g |
| Cottage cheese | 1 cup | 25 g |
See how much protein is in an egg and our list of high-protein foods per 100 g for more.
Can you eat too much protein?
For healthy people, intakes up to about 2 g/kg are generally considered safe. Very high intakes mostly crowd out other foods such as fiber-rich grains, fruit and vegetables. If most of your protein comes from processed and red meat, the concern is the meat, not the protein.
Frequently asked questions
How much protein do I need a day to build muscle? Most studies use 1.6 to 2.2 g per kg alongside regular resistance training.
How much protein is on the Nutrition Facts label? The % Daily Value for protein is based on 50 g a day, which is a general reference, not a personal target.
Is plant protein as good as animal protein? A mix of legumes, soy, grains, nuts and seeds over the day provides all essential amino acids.
This article is general information, not medical advice.