How Much Protein Do You Need Per Day?
Calculate your daily protein target based on body weight, activity level, and fitness goal. Science-backed recommendations.
How Much Protein Do You Actually Need?
The RDA of 0.36g per pound (0.8g/kg) is the minimum to prevent deficiency, not the optimal amount for health and fitness. Modern research shows most adults benefit from 0.5-1.2g per pound depending on goals and activity level. The International Society of Sports Nutrition recommends 0.7-1.0g/lb for active individuals.
Protein by Goal
Weight loss: 0.9-1.1g/lb — higher protein preserves muscle during calorie restriction. Muscle building: 0.8-1.1g/lb — provides amino acids for muscle protein synthesis. General health: 0.5-0.7g/lb — sufficient for sedentary to lightly active adults. Elderly (60+): 0.6-0.85g/lb — higher than younger adults due to anabolic resistance.
Best Protein Sources
Chicken breast (31g per 4oz), eggs (6g each), Greek yogurt (15-20g per cup), whey protein (25g per scoop), salmon (25g per 4oz), lean beef (26g per 4oz), tofu (10g per 4oz), lentils (18g per cup cooked). Animal sources have higher bioavailability but plant proteins are adequate when consumed in sufficient variety.
A 2018 meta-analysis in the British Journal of Sports Medicine found that protein supplementation during resistance training increased muscle mass by an average of 0.7 pounds over 13 weeks — but only when total daily protein exceeded 0.7g per pound of body weight.
