How much protein do you need per day?
0.8 g/kg is the floor. Most people tracking calories should aim for 1.2 to 1.6 g/kg, and lifters up to 2.2.
How much protein do you need per day?
The RDA is 0.8 g of protein per kg of body weight per day. That is the amount that prevents deficiency in healthy adults, not the amount that makes dieting or training go well. If you are active or losing weight, 1.2 to 1.6 g per kg is the practical target. If you are trying to build muscle, 1.6 to 2.2 g per kg, where a meta-analysis of resistance-training studies found that the benefit of extra protein plateaus around 1.6 g per kg, with the upper end of the estimate near 2.2.
In pounds, divide by 2.2: about 0.36 g per lb at the RDA, 0.55 to 0.73 g per lb for active adults and dieters, 0.73 to 1.0 g per lb for muscle gain.
Protein targets by goal
| Goal | g per kg | 60 kg (132 lb) | 75 kg (165 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| Minimum (RDA) | 0.8 | 48 g | 60 g | 72 g |
| Active, or losing weight | 1.2 to 1.6 | 72 to 96 g | 90 to 120 g | 108 to 144 g |
| Building muscle | 1.6 to 2.2 | 96 to 132 g | 120 to 165 g | 144 to 198 g |
The current Dietary Guidelines for Americans use 1.2 to 1.6 g per kg per day as their general protein goal, the same range as the second row. As a share of calories, the National Academies' acceptable range for protein is 10 to 35%, which the previous (2020–2025) edition of the Dietary Guidelines was designed to meet. At 2,000 kcal, 120 g of protein is 480 kcal, or 24%, comfortably inside that range.
Worked example: a 75 kg (165 lb) person
- Minimum: 75 × 0.8 = 60 g per day
- Losing weight, moderately active: 75 × 1.2 = 90 g up to 75 × 1.6 = 120 g
- Building muscle: 75 × 1.6 = 120 g up to 75 × 2.2 = 165 g
- Same thing in pounds: 165 lb × 0.73 g per lb = 120 g
If you carry a lot of extra weight, multiplying by current weight inflates the number. A common rule of thumb is to use your goal weight instead. Someone at 110 kg aiming for 85 kg would use 85 × 1.6 = 136 g rather than 110 × 1.6 = 176 g.
Is there an upper limit?
For muscle, the evidence suggests that more than about 1.6 to 2.2 g per kg adds little. The exception is very lean athletes in a hard deficit, such as bodybuilders preparing for a contest, where evidence-based recommendations go to 2.3 to 3.1 g per kg of lean mass. That is a special case and not a target for general weight loss.
For everyone else, the practical ceiling is appetite and budget. Protein calories displace carbohydrate and fat, and past a point you are trading food you enjoy for grams that do nothing extra. If you have kidney disease or another medical condition, talk to a doctor or registered dietitian before raising protein substantially.
Foods that get you there (USDA)
These are USDA values for common portions, cooked where applicable. Protein per calorie is the useful column when you are in a deficit.
| Food | Portion | Protein | Calories |
|---|---|---|---|
| Chicken breast | 100 g (3.5 oz) | 31.0 g | 165 |
| Cod | 1 fillet, 180 g | 41.1 g | 189 |
| Canned tuna, drained | 1 can, 165 g | 32.1 g | 142 |
| Egg whites | 1 cup, 243 g | 26.5 g | 126 |
| Nonfat Greek yogurt | 1 container, 170 g | 17.3 g | 100 |
| Cottage cheese (2%) | 1 cup, 226 g | 23.6 g | 183 |
| Hard-boiled egg | 1 large, 50 g | 6.3 g | 78 |
| Lentils, cooked | 1 cup, 198 g | 17.9 g | 230 |
| Edamame | 1 cup, 155 g | 18.5 g | 188 |
| Tofu | ½ cup, 126 g | 11.4 g | 98 |
| Skim milk | 1 cup, 245 g | 8.3 g | 83 |
| Whey protein powder | 1 scoop, 32 g | 25.0 g | 113 |
Spreading protein across meals
Your total for the day matters most. A common rule of thumb is to split it across three or four meals so each delivers roughly 25 to 40 g, rather than loading it all into dinner. For a 120 g target: 120 ÷ 4 = 30 g per meal.
A sample day built from the table: breakfast, one container of nonfat Greek yogurt (17.3 g) and two hard-boiled eggs (12.6 g) for 29.9 g; lunch, one can of tuna, 32.1 g; dinner, 100 g of chicken breast, 31.0 g; snack, one cup of cottage cheese, 23.6 g. Total: 29.9 + 32.1 + 31.0 + 23.6 = 116.6 g of protein for 100.3 + 155.0 + 141.9 + 165.0 + 183.1 = 745.3 kcal. That leaves well over 1,000 kcal for vegetables, starches and fats on a 1,800 kcal day.
Higher protein during a deficit does two useful things: it is more filling per calorie than carbohydrate or fat, and it helps preserve lean mass while you lose fat, as summarized in this review. If you log in Cal.AI, the protein ring on the home screen shows how far along the day's target you are, and each logged item lists its protein next to its calories.
Common mistakes
- Using the RDA as a target while training or dieting. It is a floor.
- Setting protein as a percentage only. At 1,400 kcal, 20% is 70 g, too low for an 80 kg person. Set grams from body weight first.
- Logging a "chicken dish" as 30 g of protein when the dish holds 80 g of chicken in sauce. Weigh the protein food.
- Eating most of the day's protein at dinner and almost none at breakfast.
- Forgetting that cheese, nuts and beans bring fat or carbohydrate calories along with their protein.
- Chasing 3 g per kg because an athlete does. For most people it is wasted food budget.
Frequently asked questions
How much protein should I eat to lose weight?
Aim for 1.2 to 1.6 g per kg of body weight per day, or 0.55 to 0.73 g per lb. For a 75 kg (165 lb) person that is 90 to 120 g. Higher protein in a deficit is more filling per calorie and helps keep muscle. If you carry a lot of extra weight, base the number on your goal weight instead.
Can you eat too much protein?
For muscle gain, intakes above about 1.6 to 2.2 g per kg show little extra benefit in healthy adults. Beyond that, extra protein mostly displaces other food you might enjoy. People with kidney disease or other medical conditions should talk to a doctor or dietitian before increasing protein substantially.
Does protein timing matter?
The daily total matters most. A common rule of thumb is to spread it across three or four meals of roughly 25 to 40 g each rather than eating most of it at dinner. That keeps each meal filling and makes the daily target easier to hit without a large evening portion.
How do I get enough protein on a plant-based diet?
Build meals around lentils, beans, tofu, edamame and soy milk, and use a plant protein powder if needed. One cup of cooked lentils has about 18 g of protein and one cup of edamame about 18.5 g (USDA). Plant sources carry more carbohydrate per gram of protein, so the calorie budget needs a little more room.
Sources
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. PubMed
- Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. PubMed
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. Dietary Guidelines 2025–2030
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025 (previous edition). Dietary Guidelines 2020–2025
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