Here's Exactly How Much Protein to Eat Per Day

Given protein's many functions in the body - including creating hormones, bolstering the immune system, and building muscle - it's critical to get enough.

The National Academies of Medicine recommends getting 10 to 35 percent of your total daily calories from protein .

That's an extensive range, and the exact amount of grams (g) you need per day depends on many factors. Here's how to determine how much you should aim for.

How Much Protein Should You Eat in a Day?

The recommended dietary allowance (or RDA, which is the amount needed to meet the nutritional needs of almost all healthy people) of protein comes in at 0.8 g per kilogram (kg) of body weight.

For example, if you weigh 150 pounds, your weight in kilograms is 68. Multiply 68 by 0.8, and you'll get a daily protein target of 54 g.

However, the RDA isn't one-size-fits-all; many factors affect how much protein you need, including age, body size, muscle mass, and whether you exercise or have an illness, says Seattle-based sports dietitian Stephanie Magill, RD .

RDAs, by definition, are intended to meet the needs of 97 to 98 percent of healthy U.S. adults.

That means the RDA may be insufficient for some healthy adults. Also, there are certain health conditions, as well as populations who might have other protein needs. Older adults may need up to 1.2 g of protein per kg of body weight to help prevent age-related muscle loss (sarcopenia).

People who are ill or recovering from surgery also need more protein - up to 1.5 g per kg of body weight per day - because the body uses higher amounts of this nutrient to function under stress.

It may be best to use the RDAs as a starting point rather than a fixed target, says Gabrielle Lyon, DO , a functional medicine practitioner and the founder of the Institute for Muscle-Centric Medicine in New York City. "Every adult should start with a foundational level of protein, independent of activity level and calorie intake," she says.

How Much Protein Do Women Need Daily?

The RDA for protein doesn't distinguish between men and women. "There generally isn't a difference for protein needs based on gender," says Magill.

Factors such as weight, age, and activity level matter more. In fact, research shows that men and women of similar health status and body mass index (BMI) replace older proteins with newer ones at relatively similar rates.

So, no matter your sex, use the RDA as a starting point and increase when needed.

How Much Protein Do Pregnant Women Need Daily?

Protein needs go up during pregnancy to support tissue growth, placenta health, and increased blood volume.

During the first trimester (13 weeks), those who are pregnant can start with the standard RDA of 0.8 g per kg of body weight per day and increase based on activity level. Then, they should aim for 1.1 g per kg per day as a baseline during the second and third trimesters (weeks 14 to 40).

How Much Protein Do You Need to Build Muscle?

Since protein is the building block of muscle, people who want to bulk up require more of it.

Strength training creates tiny tears in your muscles, causing your body to send proteins to repair and rebuild them (a process known as muscle protein synthesis). "This is why individuals who engage in resistance training and other forms of exercise need to consume more protein to meet their body's heightened demands and to maximize muscle protein synthesis, leading to optimal muscle growth," explains Dr. Lyon.

People who want to build or maintain muscle should aim for 1.4 to 2 g of protein per kg of body weight per day, per the International Society of Sports Nutrition (ISSN).

How Much Protein Do You Need to Lose Weight?

Increasing your protein may help you manage or lose weight.

A randomized controlled trial found that adults with metabolic syndrome (a group of conditions that raise your risk of heart disease , type 2 diabetes , and stroke ) who closely adhered to a high-protein diet (1.34 g/kg body weight) for six months lost significantly more weight than those who closely adhered to a standard protein diet (0.8 g/kg body weight).

Those who adhered best to the high-protein diet saw a 9.5 percent weight loss, while those who adhered best to the standard protein diet saw a 5.8 percent weight loss. "Eating enough lean protein can support satiety, helping you to feel fuller longer, which can help you reduce your overall intake of calories," explains Magill. In one study, healthy women who ate a high-protein 160-calorie afternoon snack waited 20 to 30 minutes longer to eat dinner and ate 100 fewer calories than women who ate a high-fat snack of equal calories.

Plus, increasing your protein intake is critical for preserving muscle mass during a calorie deficit, Magill says. Without adequate protein for repairing tissue, you'll likely lose fat and muscle.

The National Academy of Sports Medicine (NASM) recommends aiming for a daily protein intake between 1.6 and 2.2 g per kg of body weight for weight loss. People who exercise often should aim higher - 2.2 to 3.4 g of protein per kg of body weight to account for the body's increased demands.

Protein Calculators: How to Know Your Specific Protein Needs

A protein calculator can help estimate your daily protein needs. The U.S. Department of Agriculture's DRI calculator shows target intakes for protein (along with other nutrients) according to your age, sex, height, weight, and activity level.

However, while a calculator can tell you how many grams of protein to aim for per day, Magill advises that you don't focus too much on one specific number. Instead, structure your meals and snacks around a protein source (such as meat, fish and seafood, dairy, and soy products).

Do consider protein ranges. Aim for snacks with 15 to 20 g of protein and meals with 25 to 40 g; get 20 to 30 g of protein after exercise, says Magill. "If you're getting these numbers, you're likely going to be close to meeting the recommendations," she notes.

The Takeaway

Protein is a key nutrient that supports muscle growth, provides structure for cells, creates hormones and enzymes, and more. The RDA for protein is 0.8 g per kg of body weight, but you may need more depending on your activity level, weight, age, and other factors. Older adults and people who are pregnant, active, ill, or following a calorie deficit may need more than the RDA of protein.

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