How much protein do you need per day?
Your ideal protein intake depends on your body weight, activity level, and goal. The official RDA (Recommended Dietary Allowance) is just 0.8 grams of protein per kilogram of body weight — but that's the bare minimum to prevent deficiency, not the amount needed to build muscle, lose fat, or stay strong as you age.
Most research supports these daily protein targets:
| Goal | Protein per kg | Protein per lb |
|---|---|---|
| Minimum (RDA) | 0.8 g/kg | 0.36 g/lb |
| General health / maintenance | 1.2–1.6 g/kg | 0.55–0.73 g/lb |
| Fat loss (preserve muscle) | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
| Build muscle | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
Why protein matters so much
Protein is the single most important macronutrient for body composition. It does three key things: it builds and repairs muscle, it keeps you full longer (reducing overall calorie intake), and it has the highest "thermic effect" of any macronutrient — meaning your body burns more calories digesting it than it does digesting carbs or fat.
Whether your goal is to lose fat or build muscle, hitting your daily protein target is what protects your muscle mass. This matters even more as you age, since muscle naturally declines over time.
How to hit your protein target
High-protein foods that make reaching your goal easier:
- Chicken breast: ~31g protein per 100g
- Eggs: ~6g protein each
- Greek yogurt: ~10g protein per 100g
- Lentils / dal: ~9g protein per 100g cooked
- Whey protein: ~25g per scoop
- Paneer / cottage cheese: ~18g protein per 100g
- Fish (tuna, salmon): ~25g protein per 100g
- Tofu: ~8g protein per 100g
Can you eat too much protein?
For most healthy adults, no. Research has found that daily intakes up to 2.0–2.2 g/kg of body weight are considered safe for people with normal kidney function. If you have kidney or liver conditions, talk to your doctor before increasing your protein intake significantly.