Key takeaways
- The standard recommended intake, 0.8 g per kg, is a minimum to prevent deficiency, not an ideal for everyone.
- Active people, people in a calorie deficit and older adults often benefit from more.
- Spreading protein across meals is a practical way to reach your target.
- Kidney disease and some conditions call for personalized advice.
Protein advice can feel contradictory. One reason is that different numbers answer different questions: what prevents deficiency, what supports training, and what helps people hold on to muscle as they age.
The baseline
For healthy adults, the Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight per day. For a 70 kg adult, that is 56 grams. This number is designed to meet the needs of most healthy people, and it is a floor, not a performance target.
When people aim higher
- Regular strength or endurance training: research often supports roughly 1.2 to 2.0 g/kg.
- Calorie deficit: higher intakes, often 1.6 g/kg or more, are commonly used to help preserve muscle.
- Older adults: many experts suggest at least 1.0 to 1.2 g/kg to support muscle maintenance.
Doing the math
Take your weight in kilograms (pounds divided by 2.2) and multiply by the factor that fits you. For a 70 kg person training regularly and eating in a deficit at 1.6 g/kg, that is about 112 grams a day.
Spreading it out
Many people find it easier to aim for roughly 20 to 40 grams of protein at each main meal rather than eating most of it at dinner. Good sources include eggs, dairy, fish, poultry, tofu, lentils and beans. Powders can fill gaps, but they are not required.
Who should check first
People with chronic kidney disease or other medical conditions affecting protein handling should follow their clinician's guidance rather than generic targets. If you are pregnant, breastfeeding or managing a medical condition, your needs may differ as well.
Simple plan
- Calculate a daily range with your weight.
- Distribute it over three or four meals.
- Use powder only when food falls short.
Sources and further reading
General reference sources, linked for further reading. Always check current guidance for your country and situation.
Reviewed and updated October 17, 2026. This article is for general information and is not medical advice. See our medical disclaimer.
