The RDA is 0.8 g of protein per kg of body weight a day, but people who train do better on more: about 1.2–1.6 g/kg if you’re moderately active and 1.6–2.2 g/kg for athletes or anyone building muscle. For a 75 kg person that’s 60 g at the RDA and roughly 120–165 g for muscle building.
Protein requirements vary more than most people realize. The standard 0.8g per kg recommendation covers basic needs for nearly all healthy adults — it isn’t the amount that supports training, muscle growth, or body composition goals. Here’s how to calculate what you actually need.
Calculate Your Daily Protein Target
Enter your body weight, activity level, and goal for a personalized protein intake recommendation.
Use the Protein Calculator →Daily Protein Requirements by Activity Level
The right amount of protein depends on how active you are and what you’re trying to achieve:
- Sedentary adults: 0.8–1.2g per kg of body weight
- Moderately active (3–5 days/week): 1.2–1.6g per kg
- Athletes and intense trainers: 1.6–2.2g per kg
- Older adults (65+): 1.0–1.2g per kg, or 1.2–1.5g per kg if active or unwell, to help prevent age-related muscle loss [1]
For reference, the standard Recommended Dietary Allowance (RDA) is 0.8g/kg — but this figure is set to meet the basic needs of nearly all healthy adults, not as a target for people who train. Most research supports intakes well above this for anyone who trains regularly.
RDA of Protein by Age
| Age Group | Protein Needed (g/day) |
|---|---|
| Ages 1–3 | 13g |
| Ages 4–8 | 19g |
| Ages 9–13 | 34g |
| Ages 14–18 (Girls) | 46g |
| Ages 14–18 (Boys) | 52g |
| Ages 19–70+ (Women) | 46g |
| Ages 19–70+ (Men) | 56g |
These figures reflect sedentary baseline requirements. Anyone doing regular strength or endurance training should use the activity-based ranges above instead.
Related Reading
How Much Protein to Build Muscle: The Research-Backed Answer →What Are Proteins and Why Do You Need Them?
Proteins are one of three primary macronutrients (alongside carbohydrates and fats). They’re made up of amino acids — the building blocks your body uses to repair tissue, produce enzymes and hormones, support immune function, and build muscle.
There are 20 amino acids in total. Nine are “essential” — meaning your body cannot synthesize them and must get them from food. Foods that contain all nine essential amino acids are called complete proteins.
Complete protein sources include:
- Animal sources: meat, poultry, fish, eggs, dairy
- Plant sources: soy products (tofu, tempeh, edamame), quinoa, buckwheat
Most other plant proteins are incomplete (missing one or more essential amino acids), but eating a variety of plant proteins throughout the day can cover all nine essentials.
Protein Content in Common Foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 3.5 oz (100g) | 31g |
| Salmon (cooked) | 3 oz (85g) | 22g |
| Greek yogurt (plain) | 6 oz (170g) | 17g |
| Eggs (whole) | 2 large | 12g |
| Firm tofu | ½ cup | 10g |
| Black beans | ½ cup (cooked) | 8g |
| Milk | 1 cup (240ml) | 8g |
| Peanut butter | 2 tablespoons | 7g |
| Almonds | 1 oz (28g) | 6g |
Values are typical figures from USDA FoodData Central.
How to Spread Protein Across the Day
Short-term studies suggest that spreading protein across several meals maximizes muscle protein synthesis better than eating most of it in one sitting [2]. Aim for 20–40g of protein per meal, spread across at least 3–4 meals per day.
For someone targeting 140g per day, that might look like:
- Breakfast: 35g (eggs + Greek yogurt)
- Lunch: 35g (chicken + legumes)
- Snack: 20g (protein shake or cottage cheese)
- Dinner: 40g (fish or lean beef + edamame)
- Evening snack: 10g (nuts or milk)
Related Reading
How Much Protein Powder Per Day? A Practical Guide →Protein Intake for Specific Goals
Weight loss
Higher protein intake during a calorie deficit helps preserve lean muscle mass and keeps hunger controlled. Aim for 1.2–1.6g/kg while cutting. For aggressive deficits, some research supports up to 2.0g/kg to protect against muscle loss, and lean athletes cutting hard may benefit from even more [3].
Muscle gain
The research consensus is 1.6–2.2g per kg of body weight per day for maximizing muscle gain alongside resistance training: benefits level off around 1.6g/kg, and 2.2g/kg covers nearly everyone [4]. More precise targeting uses lean body mass rather than total body weight — particularly relevant for people carrying significant body fat.
Maintenance
1.2–1.6g/kg is adequate to maintain muscle mass and support recovery for most regularly active adults.
Does Protein Type Matter?
Complete proteins — containing all nine essential amino acids — are more effective at stimulating muscle protein synthesis than incomplete proteins. However, if you’re eating a varied plant-based diet, you can meet all essential amino acid requirements by combining sources (beans + rice, hummus + pita, etc.).
Animal proteins are generally digested more efficiently and have a higher leucine content, which is the amino acid most directly responsible for triggering muscle protein synthesis. That said, plant-based diets can support muscle gain and recovery with proper planning and sufficient total protein intake.
Frequently Asked Questions
Is 0.8g/kg enough protein?
For sedentary adults, 0.8g/kg is enough to prevent deficiency. For anyone who trains regularly, it falls well short of what’s needed to support recovery and body composition goals. Use the activity-based ranges above (1.2–2.2g/kg) for a more accurate target.
Can you get too much protein?
For healthy adults, higher protein intakes haven’t been shown to harm kidney function [5], and up to 2.2g/kg per day is widely considered safe. If you have kidney disease or reduced kidney function, check with your doctor before increasing your protein intake. Eating significantly above your actual needs doesn’t provide additional muscle-building benefit — excess protein is used for energy or stored as fat.
Do you need more protein as you get older?
Yes. Expert groups recommend 1.0–1.2g/kg per day for adults over 65, and 1.2–1.5g/kg for those who exercise or have an acute or chronic illness, to counteract age-related muscle loss (sarcopenia) [1]. Some research suggests older adults may need the higher end of this range to achieve the same muscle protein synthesis response as younger people.
Get Your Personalized Protein Target
Use our protein powder calculator to find out how much protein you need based on your weight, activity level, and goals.
Calculate My Protein Intake →Sources: [1] Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013. [2] Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr. 2018. [3] Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014. [4] 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. [5] Devries MC, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets. J Nutr. 2018.
