Nutrition
How Much Protein Do You Really Need Per Day?
Updated November 6, 2026 · 5 min read
Protein is having a moment, from high-protein snacks to social media challenges. Here is what the evidence actually suggests about how much you need.
The basic recommendation
The US Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight per day (about 0.36 g per pound). That is a minimum to prevent deficiency, not necessarily the ideal amount for everyone.
When you may need more
- Adults over 65: many experts suggest around 1.0–1.2 g/kg to help maintain muscle.
- Regular strength or endurance exercise: often 1.2–1.6 g/kg.
- During weight loss: higher protein helps preserve muscle and keeps you fuller.
- People with kidney disease should follow their doctor's advice, which may be lower.
Good sources
Fish, poultry, eggs, Greek yogurt, cottage cheese, tofu, tempeh, beans, lentils and edamame. Plant sources also add fiber, which helps blood sugar and cholesterol.
Spread it out
Aiming for roughly 20–30 grams at each meal is a practical approach. Pairing protein with carbohydrates also slows the rise in blood sugar after meals.
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