How Much Protein Should I Eat a Day? A Simple Guide by Age and Goal
Protein questions come up constantly, and the advice online is all over the place. Some sites say you barely need any. Others say you need a shake with every meal. The real answer sits in between, and it depends on your body weight, your age, and how active you are.
Below are the numbers from established sources, a quick way to work out your own target, and the everyday foods that get you there without counting every bite.
The baseline: the RDA
The Recommended Dietary Allowance (RDA) for protein, set by the National Academies of Sciences, Engineering, and Medicine, is 0.8 grams per kilogram of body weight per day for healthy adults. In pounds, that works out to about 0.36 grams per pound.
A few examples at the RDA:
| Body weight | Protein per day at the RDA |
|---|---|
| 130 lb (59 kg) | about 47 g |
| 160 lb (73 kg) | about 58 g |
| 200 lb (91 kg) | about 73 g |
The RDA is the amount that meets the needs of nearly all healthy adults and prevents deficiency. It was set for the general population, and it is a minimum. It was never meant as the ideal amount for someone who lifts weights, walks every day, or is over 65 and trying to hold on to muscle.
When you may need more
Two groups have good evidence for eating above the RDA.
People who exercise regularly. The International Society of Sports Nutrition (ISSN), in its 2017 position stand on protein, says 1.4 to 2.0 grams per kilogram per day is enough for most exercising people to build and keep muscle. You do not need the top of that range to see progress. If you are doing two or three strength workouts a week, landing around 1.2 to 1.6 g/kg is a sensible middle ground for most people.
Adults over 65. The PROT-AGE Study Group, an international panel of geriatric and nutrition experts, published recommendations in 2013 suggesting 1.0 to 1.2 grams per kilogram per day for healthy older adults, and at least 1.2 g/kg for older adults who exercise. Muscle responds less strongly to protein as we age, so a bit more helps. If you are over 40 and starting to lift, our guide to strength training over 40 pairs well with this.
If you have kidney disease, are pregnant, take a GLP-1 medication, or have any condition your doctor monitors, check with your doctor or a registered dietitian before changing your protein intake. They may set a different target for you.
How to work out your number in 30 seconds
- Take your weight in pounds and divide by 2.2 to get kilograms.
- Multiply by the number that fits you:
- Mostly inactive: 0.8
- Over 65, or active a few days a week: 1.0 to 1.2
- Strength training two or more days a week: 1.2 to 1.6
- That is your daily target in grams.
Example: a 170 lb woman who strength trains twice a week. 170 / 2.2 = 77 kg. 77 x 1.2 = about 92 g, and 77 x 1.6 = about 123 g. Somewhere around 90 to 120 grams a day is a good target for her.
If your goal is weight loss and you are carrying a lot of extra weight, base the math on a goal weight that feels realistic to you instead of your current weight. Otherwise the number can come out higher than you need.
Spread it across the day
Eating most of your protein at dinner is common, and it works less well than splitting it up. The ISSN position stand suggests about 20 to 40 grams per meal, spread every 3 to 4 hours, as a good way to support muscle. For most people that means three meals with a solid protein source in each, plus a snack if needed.
A simple pattern for a 100 g day:
- Breakfast: 25 to 30 g
- Lunch: 25 to 30 g
- Dinner: 30 to 35 g
- Snack: 10 to 15 g
Everyday foods and how much protein they have
These are approximate amounts based on USDA FoodData Central. Brands vary, so check labels.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 3 oz (palm-sized) | about 26 g |
| Canned tuna | 3 oz | about 20 g |
| Salmon, cooked | 3 oz | about 22 g |
| Lean ground beef, cooked | 3 oz | about 22 g |
| Eggs | 2 large | about 12 g |
| Plain Greek yogurt, nonfat | 1 cup | about 20 to 23 g |
| Cottage cheese, low-fat | 1/2 cup | about 12 to 14 g |
| Firm tofu | 1/2 cup | about 20 g |
| Lentils, cooked | 1 cup | about 18 g |
| Black beans, cooked | 1 cup | about 15 g |
| Milk | 1 cup | about 8 g |
| Peanut butter | 2 tbsp | about 7 g |
A palm-sized portion of meat, fish, or tofu at each meal gets most people to 25 grams or more without weighing anything.
A sample 100-gram day
- Breakfast: 1 cup Greek yogurt with berries and a spoon of peanut butter (about 28 g)
- Lunch: big salad or wrap with 3 oz chicken and 1/2 cup black beans (about 33 g)
- Snack: 2 hard-boiled eggs (about 12 g)
- Dinner: 3 oz salmon, rice, and roasted vegetables (about 25 g, plus a few grams from the rice and veg)
That lands right around 100 grams. If cooking every day feels like a lot, our guide to healthy meal prep for beginners shows how to batch-cook proteins on Sunday so lunches are already done.
Protein and weight loss
Protein can help when you are trying to lose weight. It tends to keep you full longer than the same calories from refined carbs, and eating enough of it while you lift helps you keep muscle as you lose fat. It is still part of a calorie picture, though. Extra protein on top of everything else you eat will not melt fat by itself. Our article on how to lose belly fat covers the full approach.
Do you need protein powder?
No. Powder is a convenience, and food works just as well. It helps if you struggle to eat enough, have a small appetite, or want something quick after a workout. If you use one, pick a brand with third-party testing (look for an NSF Certified for Sport or Informed Choice seal), since supplements are not reviewed by the FDA before they are sold.
Tracking it without obsessing
You do not need to log every gram forever. Try tracking for one normal week so you know where you stand, then go back to eyeballing portions. Many of our members jot their protein next to their workouts in the free workout tracker for a couple of weeks, then stop once the habit sticks.
If you would like help setting a target that fits your body and your schedule, Become friends with The Internet Health Site. You get a coach and a friendly group who check in on you and help with meal ideas that fit real life.
Frequently asked questions
How much protein should I eat a day to lose weight?
Most people losing weight do well at about 1.2 to 1.6 grams per kilogram of a realistic goal weight, especially if they are strength training. That helps you stay full and keep muscle while you are in a calorie deficit. Check with your doctor before starting a weight loss plan if you have a medical condition.
How much protein should I eat a day to build muscle?
The International Society of Sports Nutrition suggests 1.4 to 2.0 grams per kilogram per day for people who exercise. Pair that with strength training two or three times a week, because protein alone will not build muscle.
How much protein should I eat a day if I weigh 200 pounds?
At 200 pounds (about 91 kg), the RDA works out to about 73 grams. If you are active or strength training, 110 to 145 grams a day (1.2 to 1.6 g/kg) is a reasonable target.
Is eating too much protein bad for you?
For healthy adults, intakes up to about 2 grams per kilogram are generally considered safe, and that is the top of the ISSN range. People with kidney disease or reduced kidney function should talk to their doctor, since they may need to limit protein.
What is the easiest way to get more protein?
Add a palm-sized protein to every meal: eggs or Greek yogurt at breakfast, chicken, tuna, tofu, or beans at lunch and dinner. Batch-cooking a few proteins once a week makes this much easier on busy days.
Do this with a little help
Track every workout for free in the Health Site app, or get a real coach and a friendly group who check in on you.
This guide is general fitness education, not medical advice. Check with your doctor before starting a new exercise or eating plan, and stop any move that causes sharp pain.