Last updated: May 2026
Find out exactly how much protein you need each day based on your weight, activity, and goal.
Your Profile
Results
RDA (Minimum): The US RDA is 0.8g/kg body weight — sufficient for sedentary individuals to prevent deficiency. This is NOT optimal for people who exercise.
Active individuals: Research supports 1.6–2.2g/kg (0.7–1g/lb) for optimal muscle protein synthesis. Higher intakes (up to 2.4–3.1g/kg) during a calorie deficit help preserve lean mass.
Lean body mass basis: When body fat % is provided, recommendation is based on lean mass — more accurate because fat tissue has minimal protein needs.
Meal timing: 20–40g of protein per meal maximizes muscle protein synthesis. There's no significant benefit to spreading tiny amounts; each meal should have a meaningful protein dose.
Plant-based: Plant proteins generally have lower leucine content and bioavailability (~80% of animal protein). Vegans benefit from 10–25% higher total intake targets.
⚠️ These are science-based general guidelines. High protein intakes are safe for healthy individuals with normal kidney function. Consult a doctor if you have pre-existing kidney conditions.
How much protein you need each day depends heavily on what you're asking your body to do. The old RDA of 0.36 g per pound of body weight was set to prevent deficiency — not to optimize performance, body composition, or healthy aging. Active people, lifters, dieters trying to preserve muscle, and older adults all benefit from significantly more.
The numbers below use total body weight, which is the simplest approach. If you know your body-fat percentage, you can plug lean body mass into the calculator above for a more precise target — that method tends to give slightly lower but equally effective numbers for people carrying extra body fat.
| Goal | Protein per lb of Body Weight | Example (170 lb person) | Notes |
|---|---|---|---|
| Sedentary adult | 0.36 g/lb | 61 g/day | RDA minimum — prevents deficiency only |
| General health | 0.5–0.6 g/lb | 85–102 g/day | Good baseline for moderately active people |
| Endurance athlete | 0.6–0.7 g/lb | 102–119 g/day | Runners, cyclists, swimmers |
| Strength training | 0.7–1.0 g/lb | 119–170 g/day | Most lifters land in this range |
| Aggressive muscle gain | 1.0–1.2 g/lb | 170–204 g/day | Bulking phase; higher intake has diminishing returns above 1.2 |
| Weight loss / cutting | 1.0–1.2 g/lb | 170–204 g/day | Higher protein protects lean mass in a deficit |
| Older adults 65+ | 0.7–0.8 g/lb | 119–136 g/day | Prevents sarcopenia; anabolic resistance increases with age |
How much protein do I actually need per day?
It depends on your activity level and goals. Sedentary adults need roughly 0.36 g per pound of body weight to meet the RDA minimum, but active people, lifters, and dieters benefit from 0.7–1.2 g/lb. Use the calculator above with your actual goal selected for a personalized range.
Can you eat too much protein?
In healthy adults with normal kidney function, research consistently shows high protein intakes (up to 1.5 g/lb) are safe. The old concern about kidney damage applies only to people with pre-existing kidney disease. Beyond about 1.2 g/lb, extra protein is simply oxidized for energy rather than building additional muscle.
What are the best high-protein food sources?
Complete animal proteins — chicken breast, turkey, lean beef, eggs, Greek yogurt, cottage cheese, fish, and whey — offer all nine essential amino acids and high leucine content that drives muscle protein synthesis. Plant sources like tofu, tempeh, edamame, lentils, and quinoa work well but often need to be combined to hit a full amino acid profile.
Does protein timing matter?
Somewhat, but less than total daily intake. Current evidence suggests spreading protein across 3–5 meals of roughly 30–40 g each maximizes muscle protein synthesis across the day. The "anabolic window" immediately post-workout is real but wider than once thought — getting adequate protein within a few hours of training is sufficient.
What is the difference between complete and incomplete protein?
A complete protein contains all nine essential amino acids in adequate amounts. Animal foods are nearly all complete. Most plant proteins are "incomplete" — meaning they're low in one or more essential amino acids, typically lysine or methionine. Combining plant sources (e.g., rice and beans) across the day provides a complete profile without needing to pair them at every meal.