How Much Protein Do You Need Per Day?

Protein needs depend on body weight and goals. The common baseline for adults is 0.8 grams per kilogram of body weight per day, which is the amount meant to prevent deficiency rather than to optimize performance.

Typical ranges

• General health: about 0.8 g/kg
• Active lifestyle: about 1.2 g/kg
• Building muscle: about 1.6 g/kg
• Heavy training: up to about 2.0 g/kg

Example

For a 75 kg person, 0.8 g/kg is 60 g per day, while 1.6 g/kg is 120 g per day. Since protein provides about 4 calories per gram, 120 g adds roughly 480 calories.

Spreading it out

Many people find it easier to divide protein across three or four meals instead of eating most of it at dinner. Eggs, dairy, fish, poultry, beans, lentils and tofu are common sources.

A note on health

People with kidney disease or other medical conditions should ask a doctor before raising protein intake. This article is general information, not medical advice.