How Much Protein Do I Need Per Day?
Protein targets are usually set by body weight, not by a flat number. Two figures are widely used: the official minimum to avoid deficiency, and the higher range many active people and lifters target. Which one fits you depends on your activity, your goal and your health, and this guide helps you work out a sensible range to start from.
The two numbers that matter
- Minimum (RDA): 0.8 grams per kilogram of body weight, or about 0.36 g per pound. This is the amount to prevent deficiency in most healthy adults, not necessarily the best amount for training or fat loss.
- Active range: roughly 1.6 to 2.2 g per kilogram, or about 0.7 to 1.0 g per pound, commonly cited for people doing regular strength training.
Worked examples
| Body weight | Minimum (0.8 g/kg) | Active range (1.6 to 2.2 g/kg) |
|---|---|---|
| 130 lb (59 kg) | 47 g | 94 to 130 g |
| 154 lb (70 kg) | 56 g | 112 to 154 g |
| 180 lb (82 kg) | 65 g | 131 to 180 g |
| 210 lb (95 kg) | 76 g | 152 to 209 g |
To calculate yours: divide your weight in pounds by 2.2 to get kilograms, then multiply by 0.8 for the minimum or 1.6 to 2.2 for the active range.
Which end of the range?
If you mostly sit and do not train, the minimum or a bit above is the usual reference. If you lift regularly, or are eating in a calorie deficit and want to hold on to muscle, many people choose the middle to upper part of the active range. People with large amounts of body fat often base the number on a goal weight instead of current weight, since the figures above are meant for typical body composition. Older adults are often advised to aim above the minimum, so ask your doctor or a dietitian what suits you.
How much protein is in common foods?
These are rough amounts. Brands and portion sizes vary, so check labels.
| Food | Approx. protein |
|---|---|
| Chicken breast, cooked, 100 g (3.5 oz) | about 30 g |
| Canned tuna, 1 can | about 25 g |
| Cottage cheese, 1 cup | about 25 g |
| Greek yogurt, plain, 170 g (3/4 cup) | about 15 to 17 g |
| Lentils, cooked, 1 cup | about 18 g |
| Eggs, 1 large | about 6 g |
| Peanut butter, 2 tablespoons | about 7 g |
| Protein powder, 1 scoop | about 20 to 25 g |
Example day for a 154 lb (70 kg) person aiming for about 110 g
- Breakfast: 3 eggs and a cup of Greek yogurt, about 35 g.
- Lunch: a can of tuna on a salad, about 25 g.
- Dinner: 100 g of chicken breast with a cup of lentils, about 48 g.
- Total: about 108 g, before any snacks.
This is only an example. Plant-based eaters can reach the same amounts with foods like lentils, beans, tofu, tempeh and soy milk, and may need slightly larger portions. Spreading protein across meals, around 20 to 40 g each, is a common approach, but your total for the day matters most.
Turning grams into calories
Protein has about 4 calories per gram, so 130 g of protein is about 520 calories. If you eat 2,000 calories a day, 130 g would be about 26% of them. Check your overall calories first with the Calorie Calculator, then see how many calories you need and how many calories to eat to lose weight.
Common mistakes
- Using pounds in a kilogram formula. 154 lb is 70 kg, not 154. Always convert first.
- Counting only meat. Grains, dairy, beans and vegetables all add protein, so your total may already be higher than you think.
- Chasing a very high number. Going far above the active range usually gives little extra benefit.
- Ignoring your health. If you have kidney disease or another condition, get medical advice before raising your protein intake.
Sources and further reading
For independent, authoritative information on this topic, these are good places to start:
- Dietary Guidelines for Americans — the federal government's nutrition recommendations.
- USDA National Agricultural Library: DRI Calculator — estimates daily nutrient needs from the Dietary Reference Intakes.
This article is general information, not medical or nutrition advice. If you have kidney disease or another medical condition, ask your doctor or a registered dietitian before changing your protein intake.