The Recommended Dietary Allowance for protein is 0.8 g per kg of body weight (0.36 g per lb) per day, which is the minimum for most adults. People who lift to build muscle typically do better at 1.6–2.2 g/kg, which is 0.7–1.0 g per lb. A 165 lb (75 kg) person aiming for muscle gain would eat roughly 120–165 g a day, spread over 3–4 meals.
Key takeaways
- The RDA of 0.8 g/kg is a minimum to avoid deficiency, not an optimal intake for people who train.
- For building muscle with resistance training, benefits level off around 1.6 g/kg, and 1.6–2.2 g/kg is a practical range.
- When cutting fat while lifting, a higher intake can help protect muscle; TDEECalc uses 1.8–2.7 g/kg.
- For a 165 lb person, 1.6–2.2 g/kg is 120–165 g a day, or 480–660 kcal, about 25–35% of a 1,903 kcal target.
- If you carry a lot of body fat, base protein on your goal weight rather than your current weight.
Get your personal range with the protein calculator, then read why the ranges differ by goal. For calories, start with the TDEE calculator.
How much protein do I need per day?
It depends on your goal. Here are the standard ranges in grams per kilogram of body weight:
| Goal | g per kg | g per lb | Source |
|---|---|---|---|
| Minimum for most adults (RDA) | 0.8 | 0.36 | Institute of Medicine (Institute of Medicine, 2005) |
| Regular exercise | 1.2–1.6 | 0.5–0.7 | TDEECalc range for active adults |
| Building muscle | 1.6–2.2 | 0.7–1.0 | Meta-analysis and ISSN (Morton et al., 2018; Jäger et al., 2017) |
| Cutting fat while lifting | 1.8–2.7 | 0.8–1.2 | TDEECalc’s own conservative range; a contest-prep review recommends 2.3–3.1 g/kg of lean mass (Helms et al., 2014) |
| Adults over 65 | 1.0–1.2 | 0.45–0.55 | PROT-AGE recommendation (Bauer et al., 2013) |
The RDA of 0.8 g/kg is set to meet the needs of nearly all healthy adults, not to maximize muscle (Institute of Medicine, 2005). Higher goals come from training studies.
How much protein to build muscle?
A meta-analysis of resistance-training trials found that protein supplementation increased muscle gains up to about 1.6 g/kg per day, with little extra benefit beyond that on average (Morton et al., 2018). The upper end of 2.2 g/kg gives a safety margin for individual differences. The ISSN position stand reaches similar conclusions for exercising people (Jäger et al., 2017). See also body recomposition.
How much protein when you’re cutting?
In a deficit, higher protein helps protect lean mass, particularly with resistance training. TDEECalc uses 1.8–2.7 g/kg of body weight for this goal, which is its own conservative range. A contest-prep review recommends 2.3–3.1 g/kg of lean body mass for lean athletes who are dieting (Helms et al., 2014). If you are not lean, base it on your goal weight, because very high intakes for a large body are unnecessary.
Protein grams by body weight
Daily grams for each goal, computed from the ranges above (rounded):
| Body weight | RDA | Regular exercise | Building muscle | Cutting | Over 65 |
|---|---|---|---|---|---|
| 120 lb (54.4 kg) | 44 g | 65–87 g | 87–120 g | 98–147 g | 54–65 g |
| 140 lb (63.5 kg) | 51 g | 76–102 g | 102–140 g | 114–171 g | 64–76 g |
| 160 lb (72.6 kg) | 58 g | 87–116 g | 116–160 g | 131–196 g | 73–87 g |
| 180 lb (81.6 kg) | 65 g | 98–131 g | 131–180 g | 147–220 g | 82–98 g |
| 200 lb (90.7 kg) | 73 g | 109–145 g | 145–200 g | 163–245 g | 91–109 g |
| 225 lb (102.1 kg) | 82 g | 122–163 g | 163–225 g | 184–276 g | 102–122 g |
| 250 lb (113.4 kg) | 91 g | 136–181 g | 181–249 g | 204–306 g | 113–136 g |
Worked example
Our example woman weighs 165 lb (74.84 kg) and targets 1,903 kcal a day (15% below her TDEE of 2,239, from Mifflin–St Jeor (Mifflin et al., 1990)). At 1.6–2.2 g/kg:
| Step | Calculation | Result |
|---|---|---|
| Protein, low end | 74.84 × 1.6 | 120 g |
| Protein, high end | 74.84 × 2.2 | 165 g |
| Protein calories | 120–165 g × 4 kcal | 480–660 kcal |
| Share of 1,903 kcal | 480 ÷ 1,903 to 660 ÷ 1,903 | 25–35% |
Our example man (190 lb, 86.18 kg) would eat about 138–190 g. Protein has 4 kcal per gram, so higher protein leaves less room for carbs and fat; see the macro calculator.
How much of your calorie budget does protein take?
Protein is calorie-dense at 4 kcal per gram, and on a diet it takes a growing share of a small budget. For our example woman at 1,903 kcal:
| Protein | Calories from protein | Share of 1,903 kcal | Left for carbs and fat |
|---|---|---|---|
| 100 g | 400 kcal | 21% | 1,503 kcal |
| 120 g | 480 kcal | 25% | 1,423 kcal |
| 140 g | 560 kcal | 29% | 1,343 kcal |
| 165 g | 660 kcal | 35% | 1,243 kcal |
This is why the top end of a protein range is not always practical at low calories. Pick a number you can reach consistently, and set fat and carbs around it; the macro calculator does the split for you.
How should protein be spread through the day?
Aim for 3–5 protein feedings, such as 30–40 g at each of four meals. For the woman above, 120–165 g over four meals is 30–41 g each. Evenly spread protein is convenient rather than magical; hitting the daily total matters most.
Frequently asked questions
How much protein do I need per day to build muscle?
About 1.6–2.2 g per kg of body weight (0.7–1.0 g per lb). A meta-analysis found extra protein stopped adding to muscle gains from lifting beyond roughly 1.6 g/kg on average, with 2.2 g/kg covering most people. A 165 lb person needs about 120–165 g a day. Use the protein calculator for yours.
How much protein do I need to lose weight?
More than the RDA. In a calorie deficit, higher protein helps preserve lean mass, especially if you lift weights. A common range is 1.6–2.2 g/kg, and leaner people in a deep cut may go higher. For a 165 lb person, that is about 120–165 g a day. See how to use TDEE to lose weight.
Is the RDA of 0.8 g/kg enough?
It is enough to prevent deficiency in most healthy adults, which is what it is designed for. It is not designed to optimize muscle, recovery or satiety, so active people and people dieting often choose more. Individuals with kidney disease or other conditions should follow their doctor's advice.
How much protein per meal?
Spread protein across 3–5 meals. For a person eating 120–165 g a day over four meals, that is 30–41 g per meal. Even distribution is a simple practice that makes hitting your daily total easier; the daily total matters most.
Can you eat too much protein?
For healthy adults, intakes in the 1.6–2.2 g/kg range are widely used in sport nutrition, and the ISSN position stand reviews the safety of higher intakes for healthy people. People with kidney disease or other medical conditions should check with a doctor first. More is not automatically better.
Do older adults need more protein?
The PROT-AGE expert group recommends that healthy adults over 65 aim for 1.0–1.2 g/kg, above the general RDA, and TDEECalc uses that range. That is 54–65 g for a 120 lb person. Medical conditions change this, so check with a clinician or dietitian.
References
- Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376–384.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14:20.
- Helms ER, Aragon AA, Fitschen PJ (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition 11:20.
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2):241–247.
- Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542–559.