How much protein do you need a day?
General information only. This article explains the basics and is not medical advice. For anything about your own health, talk to a doctor or other qualified professional.
Quick answer
The Recommended Dietary Allowance for healthy adults is 0.8 grams of protein per kilogram of body weight per day (about 0.36 g per pound). For a person weighing 70 kg (154 lb), that’s about 56 grams a day.
Protein needs are based on body weight, not on a single number for everyone. The official figure is a minimum to meet basic needs for most healthy adults, set by the US National Academies and used by health agencies.
How to work out the guideline amount
Multiply your weight in kilograms by 0.8.
| Body weight | Protein a day (RDA) |
|---|---|
| 50 kg (110 lb) | 40 g |
| 60 kg (132 lb) | 48 g |
| 70 kg (154 lb) | 56 g |
| 80 kg (176 lb) | 64 g |
| 90 kg (198 lb) | 72 g |
US dietary guidelines also suggest protein make up roughly 10 to 35% of daily calories for adults.
Do some people need more?
The guideline amount changes in certain situations, for example:
- Pregnancy and breastfeeding, when the recommended amount is higher (about 71 g a day during pregnancy).
- Older adults, for whom some research suggests slightly more protein may help preserve muscle.
- Very active people and athletes, who often need more to recover from training.
Kidney disease and some other conditions can call for less protein, so anyone with a health condition should ask a doctor or registered dietitian about their own needs.
How much protein is in common foods?
Approximate amounts:
| Food | Protein |
|---|---|
| 1 large egg | 6 g |
| 100 g cooked chicken breast | 31 g |
| 1 cup (240 ml) milk | 8 g |
| 170 g plain Greek yogurt | 15–17 g |
| 1 cup cooked lentils | 18 g |
| 28 g (1 oz) almonds | 6 g |
Most people in countries like the US already eat more than the RDA without trying, mainly from meat, dairy, grains and legumes. Variety matters more than precision: beans, fish, nuts, eggs and dairy each bring different nutrients along with their protein.
Protein sources also shape the fats you eat. Leaner choices such as beans, fish and poultry are part of the advice on how to lower cholesterol.
Sources
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