Quick answer: the RDA is 0.8 g per kg of body weight (0.36 g per lb). Active people do better with 1.2–1.6 g/kg, and 1.6–2.2 g/kg (0.7–1 g per lb) to build muscle. For a 170 lb person that is about 62 g (RDA) to 170 g.
How Much Protein Do You Need?
| Situation | g per kg | g per lb | 150 lb person | 200 lb person |
|---|---|---|---|---|
| Sedentary (RDA) | 0.8–1.0 | 0.36–0.45 | 54–68 g | 73–91 g |
| Regular exercise | 1.2–1.6 | 0.54–0.73 | 82–109 g | 109–145 g |
| Building muscle | 1.6–2.2 | 0.73–1.00 | 109–150 g | 145–200 g |
| Losing fat | 1.8–2.4 | 0.82–1.09 | 122–163 g | 163–218 g |
| Adults 65+ | 1.0–1.2 | 0.45–0.54 | 68–82 g | 91–109 g |
Protein per Meal
Muscle protein synthesis is stimulated best by about 0.3–0.4 g of protein per kg per meal, roughly 20–40 g for most adults, spread over 3–5 meals. Older adults need the higher end per meal. A protein-rich meal within a few hours of training is enough; the exact timing matters little.
High-Protein Foods
| Food | Amount |
|---|---|
| Chicken breast, cooked | 85–100 g (3–3.5 oz) |
| Canned tuna | 1 can (about 110 g drained) |
| Eggs | 4 large |
| Greek yogurt | 250 g (1 cup) |
| Lentils, cooked | 280 g (1½ cups) |
| Tofu, firm | 170 g (6 oz) |
| Whey protein | 1 scoop |
Is Too Much Protein Harmful?
For healthy people, intakes up to about 2.2–2.5 g/kg have not been shown to harm the kidneys or bones. People with kidney disease should follow their doctor’s advice. Very high protein can crowd out fiber-rich foods, so keep an eye on the fiber calculator too, and plan the whole day with the macro calculator.
Protein FAQ
How much protein do I need a day?
At least 0.8 g per kg of body weight (0.36 g per lb). If you exercise, 1.2–1.6 g/kg; to build muscle, 1.6–2.2 g/kg.
How much protein to build muscle?
About 1.6 g per kg of body weight per day captures most of the benefit; up to 2.2 g/kg may help some people, especially when losing fat.
Is 1 gram of protein per pound too much?
It is on the high side but safe for healthy people. Research suggests about 0.7 g per lb (1.6 g/kg) is enough for most lifters.
How much protein can you absorb in one meal?
You absorb almost all the protein you eat. For muscle building, 20–40 g per meal is a good target, but larger meals are not wasted.
Do older adults need more protein?
Yes. Experts recommend 1.0–1.2 g/kg for adults over 65 to help preserve muscle, more with exercise or illness.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.
- Morton RW, et al. Protein supplementation and resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52:376–384.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). JAMDA. 2013;14(8):542–559.
- Jäger R, et al. ISSN Position Stand: protein and exercise. JISSN. 2017;14:20.
For healthy adults. People with kidney disease or other conditions should follow medical advice.