How Much Protein Do You Need a Day? By Weight, Sex and Age
Technical accuracy reviewed by Marco Bellini 
The short answer
The RDA for protein is 0.8 g/kg/day, or 0.36 g per pound. The 2025–2030 Dietary Guidelines for Americans give a protein serving goal of 1.2–1.6 g/kg/day, or 0.54–0.73 g per pound. If you lift, a pooled analysis of resistance-training trials with protein supplementation found that fat-free-mass gains plateaued at 1.62 g/kg/day.
Here is what those targets look like in grams per day, rounded to whole grams:
| Target | g per lb | 132 lb (60 kg) | 154 lb (70 kg) | 176 lb (80 kg) |
|---|---|---|---|---|
| RDA, 0.8 g/kg | 0.36 | 48 g | 56 g | 64 g |
| Dietary Guidelines goal, low end, 1.2 g/kg | 0.54 | 72 g | 84 g | 96 g |
| Dietary Guidelines goal, high end, 1.6 g/kg | 0.73 | 96 g | 112 g | 128 g |
The targets in these tables are per kilogram of body weight. Multiply your weight by the target to get your number, or let the protein intake calculator do the arithmetic.
Why there are two official numbers
The RDA is 0.8 g/kg/day. Two papers question it for people who train. The ISSN position stand (Jäger et al., 2017) says multiple lines of evidence indicate the RDA is not an appropriate amount for a training athlete. Morton et al. (2018) land in the same place: eating at the RDA appears insufficient for people who want to gain strength and fat-free mass with resistance training.
The newer figure comes from the 2025–2030 Dietary Guidelines for Americans, under the heading “Prioritize Protein Foods at Every Meal” (printed page 2). The sentence reads:
“Protein serving goals: 1.2–1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements.”
That sentence names no age group, sex or activity level, so read it as a general goal rather than a prescription for one group. Compared with the RDA, it works out to 1.5 times (1.2 ÷ 0.8) up to 2.0 times (1.6 ÷ 0.8) as much protein.
The next sections narrow the choice by training, sex and age.
If you lift or train
Morton et al. pooled 42 study arms with 723 participants, with protein intakes from 0.9 to 2.4 g/kg/day. The trials combined resistance training with protein supplementation. Beyond total intakes of 1.62 g/kg/day, supplementation produced no further gains in fat-free mass. The 95% confidence interval for that unadjusted plateau runs from 1.03 to 2.20 g/kg/day.
Two cautions on reading this. The outcome is fat-free mass, which includes muscle but is not the same thing as muscle. And the interval is wide, which is why the authors wrote that it may be prudent to recommend about 2.2 g/kg/day for people seeking to maximize resistance-training gains in fat-free mass.
The ISSN position stand gives a band instead of a point: 1.4–2.0 g/kg/day is sufficient for most exercising individuals, for building and for maintaining muscle mass. The plateau (1.62) sits inside that band, and the top of the ISSN range (2.0) sits just under the top of Morton’s interval (2.2).
| Reference point | g/kg | g per lb | 132 lb (60 kg) | 154 lb (70 kg) | 176 lb (80 kg) |
|---|---|---|---|---|---|
| Morton plateau | 1.62 | 0.73 | 97 g | 113 g | 130 g |
| Top of ISSN range | 2.0 | 0.91 | 120 g | 140 g | 160 g |
| Top of Morton interval | 2.2 | 1.00 | 132 g | 154 g | 176 g |
The “1 gram per pound” rule. One gram per pound equals 2.2 g/kg. That is the top of Morton’s confidence interval, not the plateau. The plateau, 1.62 g/kg, is about 0.73 g per pound.
How much protein per day for women (and men)
The figures quoted above are per kilogram of body weight and are not given separately for women and men, so totals differ because body weights differ. Use your own weight.
As examples, someone at 132 lb (60 kg) gets 48 g a day at the RDA and 72–96 g at the Dietary Guidelines goal. At the Morton plateau the figure is 97 g. Someone at 176 lb (80 kg) gets 64 g at the RDA, 96–128 g at the Dietary Guidelines goal, and 130 g at the plateau.
If you are pregnant or breastfeeding, follow your clinician’s advice; this article gives no figures for those cases.
Older adults: what PROT-AGE recommends
The PROT-AGE study group, convened by the European Union Geriatric Medicine Society, reviewed protein needs with aging and recommended higher intakes for older people. To help people over 65 maintain and regain lean body mass and function, it recommends an average daily intake of at least 1.0–1.2 g/kg. It advises at least 1.2 g/kg for those who are exercising and otherwise active. Most older adults with acute or chronic disease need even more, 1.2–1.5 g/kg.
| Older people | g/kg/day | At 154 lb (70 kg) |
|---|---|---|
| Recommended average intake (over 65) | at least 1.0–1.2 | at least 70–84 g |
| Exercising and otherwise active | at least 1.2 | at least 84 g |
| Acute or chronic disease | 1.2–1.5 | 84–105 g |
There is one exception. Older people with severe kidney disease (estimated GFR below 30 mL/min/1.73 m²) who are not on dialysis may need to limit protein intake. Ask your doctor.
Spreading protein across the day
For maximizing anabolism, Schoenfeld and Aragon (2018) conclude that you should aim for 0.4 g/kg per meal across a minimum of four meals, to reach a minimum of 1.6 g/kg/day. At the upper daily intake of 2.2 g/kg/day, the same four meals work out to a maximum of 0.55 g/kg per meal. At 154 lb (70 kg), that is 28 g to 38.5 g per meal.
A proposal in the literature held that muscle protein synthesis is maximized at about 20–25 g of high-quality protein in young adults. The same paper presents that as a proposal, not a settled ceiling. It cites a trial in resistance-trained men in which 40 g of whey after a total-body workout produced a myofibrillar synthesis rate about 20% higher than 20 g.
Is more protein harmful?
A 2018 systematic review and meta-analysis (Devries et al.) compared high-protein intakes with normal or lower intakes. It defined high protein as at least 1.5 g/kg of body weight, at least 20% of energy intake, or at least 100 g a day. It analyzed 28 studies with 1,358 participants, all in adults without kidney disease, and measured kidney function by glomerular filtration rate (GFR).
The authors conclude that high-protein intakes do not adversely influence kidney function, measured by GFR, in healthy adults. They name the unclear risk of selection bias in the included trials as the main limitation. If you have kidney disease, talk to your doctor before raising your protein intake.
In a calorie deficit
Eating in a deficit is a separate question with its own research. See How Much Protein to Lose Fat.
Calculate your number
Pick a target from the tables, multiply by your weight, or enter your details in the protein intake calculator. Add your lean body mass with the lean body mass calculator if you want a second reference point. Once you have a target, log your protein each day with the Protein Tracker to see how close you get. To compare common foods by protein per 100 g, browse the protein foods hub.
Frequently asked questions
How much protein per day does a woman need?
The figures above are per kilogram and are not given separately for women and men. At 132 lb (60 kg), the RDA works out to 48 g a day and the Dietary Guidelines goal to 72–96 g. At the Morton plateau, the figure is 97 g. If you are pregnant or breastfeeding, follow your clinician.
How much protein per day does a man need?
Same per-kilogram figures. At 176 lb (80 kg), the RDA works out to 64 g a day, the Dietary Guidelines goal to 96–128 g, and the Morton plateau to 130 g.
How much protein per pound should I eat a day?
The RDA is 0.36 g per pound. The Dietary Guidelines goal is 0.54–0.73 g per pound. The Morton plateau is 0.73 g per pound, and the top of the ISSN range is 0.91 g per pound.
Is 1 gram of protein per pound too much?
One gram per pound is 2.2 g/kg, the top of Morton's confidence interval for fat-free-mass gains. The plateau estimate is lower, at 1.62 g/kg (0.73 g per pound), and the ISSN says 1.4–2.0 g/kg/day is sufficient for most exercising individuals. Morton et al. wrote that about 2.2 g/kg/day may be prudent for people seeking maximal resistance-training gains in fat-free mass.
How much protein do older adults need?
PROT-AGE recommends an average of at least 1.0–1.2 g/kg/day for people over 65, at least 1.2 g/kg for older people who are exercising and otherwise active, and 1.2–1.5 g/kg for most older adults with acute or chronic disease. At 154 lb (70 kg), that is at least 70–84 g, at least 84 g, and 84–105 g. Severe kidney disease is an exception.
How much protein should I eat per meal?
To maximize anabolism, Schoenfeld and Aragon recommend 0.4 g/kg per meal across a minimum of four meals. At the upper daily intake of 2.2 g/kg/day over four meals, the maximum works out to 0.55 g/kg per meal. At 154 lb (70 kg), that is 28 g to 38.5 g.
Is a high-protein diet bad for you?
The evidence cited here covers one outcome: kidney function measured by GFR. In a meta-analysis of 28 studies, high-protein intakes did not adversely influence kidney function, measured by GFR, in healthy adults. The authors flag unclear risk of selection bias in the included trials. If you have kidney disease, ask your doctor first.
Sources
- Dietary Guidelines for Americans, 2025–2030. Available at cdn.realfood.gov/DGA.pdf. ↗
- Morton RW, Murphy KT, McKellar SR, 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 in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384. ↗ · DOI: 10.1136/bjsports-2017-097608
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20. ↗ · DOI: 10.1186/s12970-017-0177-8
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013;14(8):542–559. ↗ · DOI: 10.1016/j.jamda.2013.05.021
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15:10. ↗ · DOI: 10.1186/s12970-018-0215-1
- Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. Journal of Nutrition. 2018;148(11):1760–1775. ↗ · DOI: 10.1093/jn/nxy197