The Baseline: RDA
The recommended dietary allowance for healthy adults is 0.8 grams of protein per kilogram of body weight per day. This is the minimum to prevent deficiency, not necessarily the best amount for everyone.
Protein Ranges by Goal
| Goal | Protein per kg of body weight |
|---|---|
| General health | 0.8-1.0 g |
| Regular exercise | 1.2-1.6 g |
| Muscle gain or heavy training | 1.6-2.0 g |
| Older adults (to maintain muscle) | 1.0-1.2 g |
Worked Example
A 75 kg person:
- At the RDA: 75 × 0.8 = 60 g per day
- Training regularly at 1.6 g/kg: 75 × 1.6 = 120 g per day
Spreading 120 g across 4 meals is about 30 g per meal, which is a practical target.
Good Protein Sources
- Eggs, Greek yogurt, milk, and cheese
- Chicken, fish, lean beef
- Lentils, chickpeas, beans, and tofu
- Nuts and seeds (smaller amounts)
Calculate Your Number
Enter your weight and activity level into a protein calculator for a personalized target. To plan carbs and fats too, use the macro calculator, and check your total energy needs with the calorie calculator.
Tips
- Spread protein across meals instead of eating it all at dinner.
- Pair protein with strength training for the best muscle results.
- Use food first. Supplements are optional.
- People with kidney disease should follow their doctor’s advice, as higher protein may not be suitable.
FAQ
Is more protein always better? No. Beyond roughly 2 g/kg, extra protein usually adds little benefit for most people.
Can I get enough protein on a vegetarian diet? Yes, with planning. Combine legumes, grains, dairy or eggs, and soy products.
Does protein damage healthy kidneys? Research in healthy people has not shown harm at typical intakes, but check with your doctor if you have kidney problems.
