How much protein do you need?
The Recommended Dietary Allowance is 0.8 g of protein per kilogram of body weight. That is the minimum to prevent deficiency in most inactive adults, not the amount that best supports training or weight loss.
| Situation | g per kg | g per lb |
|---|---|---|
| Mostly inactive adult | 0.8–1.0 | 0.36–0.45 |
| Regular exercise | 1.1–1.4 | 0.5–0.64 |
| Endurance training | 1.2–1.6 | 0.55–0.73 |
| Building muscle | 1.6–2.2 | 0.73–1.0 |
| Losing fat while training | 1.8–2.4 | 0.82–1.1 |
| Aged 65 and over | 1.0–1.2 | 0.45–0.55 |
If you carry a lot of body fat, base the calculation on your goal weight rather than your current weight, so the number stays realistic.
Spreading protein through the day
Muscle repair responds best to around 0.3–0.4 g per kg in each meal, which for most adults is 20–40 g. Spreading protein over three or four meals works better than eating most of it at dinner.
Good protein sources
- Animal: chicken, fish, eggs, Greek yogurt, paneer, cottage cheese, lean beef and pork.
- Plant: lentils and dal, chickpeas, beans, tofu, tempeh, edamame, seitan, soy milk.
- Convenient: whey or plant protein powder, protein yogurts, milk.
Plant eaters can meet higher targets too. Mixing legumes with grains, and leaning on soy, gives a complete set of amino acids.
Frequently asked questions
Can I eat too much protein?
For healthy adults, up to about 2.2–2.5 g per kg a day has not been shown to cause harm. If you have kidney disease, follow your doctor’s guidance on protein.
Do I need protein shakes?
No. Shakes are a convenient way to top up, but food works just as well. They are most useful when you struggle to reach your target from meals.
Is plant protein as good as animal protein?
Most plant proteins have less of some amino acids and are digested a little less well, so aim slightly higher and eat a variety. Soy is close to animal protein in quality.
Reviewed and updated 22 October 2026. See how we calculate.