Most healthy adults need at least 0.8 grams of protein per kilogram of body weight per day — about 55 g for someone weighing 70 kg (154 lb) — but many people do better toward 1.2–1.6 g/kg, especially if they're older, very active, or trying to lose weight while keeping muscle.
Where the numbers come from
The 0.8 g/kg figure is the RDA (Recommended Dietary Allowance), set to cover the needs of about 97% of healthy adults. It's a floor for preventing deficiency, not a target for optimal health.
Rough daily targets by body weight:
| Body weight | RDA (0.8 g/kg) | Active / older adult (1.2–1.6 g/kg) |
|---|---|---|
| 55 kg (121 lb) | 44 g | 66–88 g |
| 70 kg (154 lb) | 56 g | 84–112 g |
| 90 kg (198 lb) | 72 g | 108–144 g |
Some groups need more:
- Adults over ~65: muscle responds less strongly to protein with age ("anabolic resistance"), and expert groups commonly suggest 1.0–1.2 g/kg. Evidence here is reasonably strong but not settled on an exact number.
- Strength or endurance athletes: roughly 1.4–2.0 g/kg is the well-supported range; more than about 2 g/kg doesn't appear to add benefit.
- Pregnancy and breastfeeding: needs rise by roughly 20–25 g/day. Worth confirming your own target with a doctor or registered dietitian.
- Kidney disease: higher protein may not be appropriate — this is a case where medical advice matters.
What that looks like on a plate
Using USDA figures (per 100 g unless noted):
- Salmon, Atlantic, farmed, raw: 20 g protein per 100 g; a 3 oz (85 g) portion gives about 17 g. Also 208 kcal and 13 g fat per 100 g, including roughly 2 g of the long-chain omega-3s EPA and DHA.
- Greek yogurt, plain, lowfat: 9.9 g protein per 100 g, so a 7 oz (200 g) container supplies about 20 g — for 146 kcal and 115 mg calcium per 100 g.
- Egg, whole, raw: 13 g protein per 100 g. A large egg is about 50 g, so roughly 6–7 g each.
- Lentils, cooked: 9 g protein per 100 g, so a 1-cup (198 g) serving gives about 18 g, plus 7.9 g fiber per 100 g and 181 µg folate.
Adding one serving of each of these over a day already reaches roughly 60 g — before bread, grains, nuts, or milk.
Practical tips
- Spread it out. Research fairly consistently shows muscle protein synthesis responds better to 20–35 g of protein at each of three or four meals than to one big protein-heavy dinner. The effect on real-world muscle mass is modest but real.
- Plant sources count. Individual plant proteins are lower in one or another essential amino acid, but eating a variety of legumes, grains, nuts, and seeds across the day covers the gaps. Lentils plus grains are a classic pairing.
- Food first. Protein powders are convenient and safe for most people, but they're not more effective than food. If you take medications or have a kidney or liver condition, check with a pharmacist or dietitian before adding supplements.
- Very high intakes. In healthy people, intakes up to about 2 g/kg haven't been shown to harm kidney or bone health.
