Getting enough protein is essential for building muscle mass, maintaining a healthy weight, supporting your immune system, and helping your body recover after physical activity. It plays a key role in nearly every function of the body.

However, too much protein—especially from high-fat or processed sources like hot dogs and red meat—may lead to increased saturated fat intake and could pose risks for people with existing kidney issues.

Your exact protein needs depend on factors like age, activity level, and overall health. This guide breaks down how much protein you need each day and how to meet your protein requirements with a balanced, nutrient-rich diet.

Protein is one of the most important building blocks in your body. It helps create and repair muscles, organs, skin, and even your blood. Every cell in your body needs protein to work properly.

Proteins are made up of amino acids. Out of the 20 amino acids, nine amino acids are essential, meaning your body can't make them on its own. You must get these essential amino acids from your diet through complete proteins or a mix of plant-based sources.

Getting adequate protein supports muscle growth, a healthy immune system, and proper hormone function. Not getting enough protein may contribute to slower recovery, low energy, or risk of protein deficiency over time.

Protein needs aren’t the same for everyone. They depend on your age, activity level, and overall health. Knowing the right amount can help you build or maintain muscle mass while supporting your energy levels and wellness goals.

Protein needs vary based on age, life stage, and health status. For healthy adults under 65, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day, based on nitrogen balance studies used to estimate maintenance needs.

To calculate your daily protein intake, multiply your body weight in kilograms by 0.8. For example, someone weighing 70 kilograms (about 154 pounds) would need around 56 grams of protein daily.

Older adults over 65 may benefit from slightly higher intake—around 1.0 grams per kilogram of body weight per day—to help preserve muscle mass and maintain metabolic function. People with higher activity levels, health conditions, or recovery needs may require even more protein to support overall well-being.

Infants and Children

Growing bodies need plenty of protein to build strong muscles, tissues, and organs. Babies get all the amino acids they need from breast milk or formula. As children start eating solid foods, it’s important to include a variety of protein-rich foods like hard-boiled eggs, Greek yogurt, and beans.

Adolescents

During puberty, protein needs to go up to support rapid growth and muscle development. Teens benefit from complete proteins found in animal foods and varied plant sources like whole grains, nuts, and soy products.

Adults

Most adults need protein to maintain lean muscle and fuel daily functions. The average adult should aim for the recommended protein intake of 0.8 grams per kilogram of body weight, though active people may require more protein to recover from physical activity.

Older Adults

Aging increases the risk of muscle loss, so older adults often need extra protein—around 1 to 1.2 grams per kilogram of body weight daily. Getting enough protein helps preserve strength and mobility and supports a well-balanced diet.

Your activity level greatly affects how much protein you should consume. People who move more, lift weights, or play sports often need higher amounts to help their bodies recover and grow stronger.

If you're mostly inactive, your protein needs are on the lower end. You still need enough protein to maintain basic functions like repairing tissues and keeping your immune system strong.

Good choices for a low-activity lifestyle include lean meats, plant foods like lentils and quinoa, Greek yogurt, and protein bars. These help you stay full and support steady blood sugar levels.

Those who exercise regularly need more protein to support muscle repair and energy. Active people should aim for about 1.2 to 2.0 grams of protein per kilogram of body weight, depending on intensity and goals.

Include protein-rich foods such as chicken breast, tofu, cottage cheese, or plant-based proteins like chickpeas and soy. Balanced meals that include protein also help control daily calories and promote healthy fat intake.

Athletes, especially those focused on muscle growth and recovery, require higher protein intake—often up to 2.2 grams per kilogram of body weight. This supports muscle mass building and overall recovery after intense training.

To meet these needs, include a mix of animal protein sources like eggs, turkey, and fish or protein supplements such as protein shakes. Always pair them with whole grains and vegetables for a varied diet.

Some life stages and health situations require changes in protein consumption. Factors like pregnancy, weight goals, or medical conditions can impact how much protein you need each day.

During pregnancy and breastfeeding, your body needs more protein to support the baby’s growth and milk production. Protein supports the baby’s tissue, brain, and muscle development while also helping meet the mother’s increased nutritional needs.

Pregnant and nursing women generally need more protein—about 1.1 to 1.3 grams per kilogram of body weight—based on current dietary guidelines from health authorities. Eating foods like lean meats, animal products, plant sources, and complete proteins can help meet this need without adding too much saturated fat.

Protein plays a key role in weight loss by helping you feel full and keeping muscle mass while losing fat. High-protein diets may help with satiety and may assist in managing appetite and blood sugar levels when part of a balanced eating plan.

To calculate protein needs for weight management, aim for 1.2 to 1.6 grams of protein per kilogram of body weight. Include protein-rich foods like Greek yogurt, legumes, hard-boiled eggs, and protein bars as part of a healthy diet.

Certain medical conditions can affect how much protein your body can safely use. For example, people with chronic kidney disease are often advised by healthcare providers to limit protein intake to reduce strain on kidney function, especially from animal protein sources.

On the other hand, people with diabetes or healing wounds might need extra protein to help their body recover. Always talk to a healthcare provider before making big changes to your protein consumption, especially if you have chronic conditions.

Choosing the right protein sources helps you get all the amino acids your body needs. A mix of animal foods and plant-based proteins gives you the most health benefits with fewer risks.

Animal protein sources include meat, poultry, and fish, which are complete proteins. They provide essential amino acids your body can't make on its own. Chicken breast, turkey, tuna, and salmon are lean choices that are low in saturated fat.

Dairy products like Greek yogurt, cheese, and milk, along with eggs, are also rich in protein. A single hard-boiled egg contains about 6 grams of protein and a mix of saturated and unsaturated fats.

Plant sources like beans, lentils, peas, and soy contain lots of protein and healthy fats. While some are incomplete proteins, eating a variety of plant foods during the day can provide all the amino acids your body needs.

Options like tofu, tempeh, whole grains, nuts, and seeds are great for anyone looking to reduce animal products. These are especially helpful for vegetarians and vegans trying to meet their protein needs.

Figuring out how much protein to eat each day can help you meet your goals—whether you're aiming to build muscle, lose weight, or stay healthy. To determine how much protein you need, consider your body weight, activity level, and overall health.

Knowing how many grams of protein to consume daily ensures you're getting the right protein content for your needs. The more active you are, the more important it is to consume protein consistently to support energy, recovery, and muscle maintenance.

A simple way to estimate your daily protein requirement is to use your body weight. Multiply your weight in kilograms by the number of grams of protein recommended for your activity level.

• Sedentary person: 0.8 grams per kilogram

• Active person: 1.2 to 2.0 grams per kilogram

• Athlete or bodybuilder: up to 2.2 grams per kilogram

For example, if you weigh 68 kilograms, a sedentary lifestyle would need about 55 grams of protein per day, while a more active lifestyle could need 80 to 130 grams of protein per day.

The more active you are, the more your muscles need protein to recover and grow. If you're doing resistance training or endurance sports, your protein needs will be higher than someone who doesn't exercise.

Elite athletes, bodybuilders, and people doing intense training may need even more to support muscle growth and repair. You can also adjust your protein intake if you're under stress, healing from an injury, or trying to change your body composition.

• Sedentary adult (60 kg) : 48 grams of protein

• Active adult (75 kg) : 90–120 grams of protein

• Bodybuilder (85 kg) : up to 187 grams of protein

You can meet these targets through a mix of protein-rich foods and protein supplements, like protein shakes or protein bars, depending on your preferences and needs.

Getting the right amount of protein each day is key to maintaining muscle, boosting energy, and supporting overall health. Your daily needs depend on your body weight, age, activity level, and overall health status.

Some people may need more protein to support muscle growth or aid in weight loss, while others may need to monitor their intake to avoid potential risks like kidney disease or too much saturated fat from certain animal protein sources.

To meet your goals, focus on a varied diet that includes both animal-based and plant-based proteins. For long-term strength and wellness, choose high-quality options and let protein power your body the smart way.