How much protein do you really need?

 

How Much Protein Do You Really Need?

Protein is one of the most discussed nutrients in modern nutrition. From fitness enthusiasts to people focused on general health, many wonder whether they are getting enough protein—or too much. The truth is, protein needs vary depending on your body, lifestyle, and goals.

The Basic Protein Requirement

For the average healthy adult, the recommended daily allowance (RDA) is:

0.8 grams of protein per kilogram of body weight per day

For example:

• A 60 kg (132 lb) person needs about 48 grams of protein daily
• A 75 kg (165 lb) person needs about 60 grams of protein daily

This amount supports essential functions such as muscle repair, hormone production, and immune health.

Protein Needs Based on Activity Level

Physical activity significantly affects protein requirements:

• Sedentary adults: 0.8 g/kg
• Light to moderately active individuals: 1.0–1.2 g/kg
• Strength training or muscle building: 1.6–2.2 g/kg
• Endurance athletes: 1.2–1.6 g/kg

A 70 kg person who regularly lifts weights may need between 110 and 150 grams of protein per day.

Protein for Weight Loss

Higher protein intake can support fat loss by increasing fullness, reducing appetite, and preserving lean muscle mass during calorie restriction. For weight loss, an intake of 1.2–1.6 g/kg is commonly recommended.

Protein Needs With Age

As people age, the body becomes less efficient at using protein. Adults over 50 may benefit from 1.0–1.2 g/kg daily to help maintain muscle mass, strength, and overall mobility.

Can You Have Too Much Protein?

In healthy individuals, high-protein diets are generally safe. However, excessive protein intake over long periods may cause issues for those with existing kidney disease. Balance and moderation remain important.

Best Sources of Protein

Nutritious protein sources include:

• Eggs
• Fish and poultry
• Lean meat
• Dairy products
• Beans and lentils
• Nuts and seeds
• Soy-based foods

Including both animal and plant sources helps ensure a well-rounded nutrient intake.

Conclusion

Protein needs are not one-size-fits-all. Most people benefit from tailoring their intake based on body weight, activity level, and health goals, focusing on quality sources and consistent intake rather than extreme amounts.