Given protein’s many functions in the body — including creating hormones, bolstering the immune system, and building muscle — it’s critical to get enough of this key macronutrient. Fortunately, most people in the United States do meet their daily needs.
The National Academies of Medicine recommends getting 10 to 35 percent of your total daily calories from protein.
That’s a large range. For a more specific target, consider the recommended dietary allowance (or RDA, which is the amount needed to meet the nutritional needs of almost all healthy people) of protein. The RDA for protein is 0.8 g per kilogram (kg) of body weight.For example, if you weigh 150 pounds (or 68 kilograms), your daily protein target is 54 grams (g).
Note that the RDA isn’t one-size-fits-all; many factors affect how much protein you need, including age, body size, muscle mass, and whether you exercise or have an illness, says Seattle-based sports dietitian Stephanie Magill, RD.
RDAs, by definition, are intended to meet the needs of 97 to 98 percent of healthy U.S. adults. That means the RDA may be insufficient for some healthy adults.
Also, there are those with certain health conditions, as well as other populations who might have other protein needs. Older adults may need up to 1.2 g of protein per kg of body weight to help prevent age-related muscle loss (sarcopenia). People who are ill or recovering from surgery also need more protein — up to 1.5 g per kg of body weight per day — because the body uses higher amounts of this nutrient to function under stress.
It may be best to use the RDAs as a starting point rather than a fixed target, says Gabrielle Lyon, DO, a functional medicine practitioner and the founder of the Institute for Muscle-Centric Medicine in New York City. “Every adult should start with a foundational level of protein, independent of activity level and calorie intake,” she says.
Protein Needs for Women
The RDA for protein doesn’t distinguish between men and women. “There generally isn’t a difference for protein needs based on gender,” says Magill.
Factors such as weight, age, and activity level matter more. In fact, research shows that men and women of similar health status and body mass index (BMI) replace older proteins with newer ones at relatively similar rates.
So, no matter your sex, use the RDA as a starting point and increase when needed.
Protein During Pregnancy
Protein needs go up during pregnancy to support tissue growth, placenta health, and increased blood volume.
During the first trimester (13 weeks), those who are pregnant can start with the standard RDA of 0.8 g per kg of body weight per day and increase based on activity level. Then, they should aim for 1.1 g per kg per day as a baseline during the second and third trimesters (weeks 14 to 40).
Everyday Health’s protein calculator does not provide protein intake recommendations for people who are pregnant. Consult your healthcare team for guidance on whether you are receiving enough of this key macronutrient.
How Much Protein When Building Muscle?
Since protein is the building block of muscle, people who want to bulk up require more of it.
Strength training creates tiny tears in your muscles, causing your body to send proteins to repair and rebuild them (a process known as muscle protein synthesis). “This is why individuals who engage in resistance training and other forms of exercise need to consume more protein to meet their body’s heightened demands and to maximize muscle protein synthesis, leading to optimal muscle growth,” says Dr. Lyon.
People who want to build or maintain muscle should aim for 1.4 to 2 g of protein per kg of body weight per day, per the International Society of Sports Nutrition (ISSN).
How Much Protein Should I Eat to Lose Weight?
Increasing your protein may help you manage or lose weight.
A randomized controlled trial found that adults with metabolic syndrome (a group of conditions that raise your risk of heart disease, type 2 diabetes, and stroke) who closely followed a high-protein diet (1.34 g/kg body weight) for six months lost significantly more weight than those who closely followed a standard protein diet (0.8 g/kg body weight). Those who best followed the high-protein diet saw a 9.5 percent weight loss, while those who best followed the standard protein diet saw a 5.8 percent weight loss.
That trial was limited in size (including only 105 people), but several other trials lasting 6 to 12 months, similarly suggest a high-protein diet helps with weight loss — and may help prevent weight regain afterwards.
“Eating enough lean protein can support satiety, helping you to feel fuller longer, which can help you reduce your overall intake of calories,” says Magill. In one study, healthy women who ate a high-protein 160-calorie afternoon snack waited 20 to 30 minutes longer to eat dinner and ate 100 fewer calories than women who ate a high-fat snack of equal calories.
Plus, increasing your protein intake is critical for preserving muscle mass during a calorie deficit, Magill says. Without consuming adequate protein for repairing tissue (and exercising to build muscle), you’ll likely lose fat and muscle.
The National Academy of Sports Medicine (NASM) recommends aiming for a daily protein intake between 1.6 and 2.2 g per kg of body weight for weight loss. People who exercise often should aim higher — 2.2 to 3.4 g of protein per kg of body weight to account for the body’s increased demands.
