How Much Protein Do You Really Need?
From 0.8 g per kg for health to 2 g per kg for athletes. Find your number.
The baseline
The recommended dietary allowance is 0.8 g per kg of body weight, which prevents deficiency in most adults. Older adults often benefit from 1.0 to 1.2 g per kg.
Higher needs
Strength training, endurance sport and calorie deficits raise needs to 1.2 to 2.0 g per kg. Evidence suggests benefits plateau around 1.6 g per kg for muscle growth.
Spread it out
Aim for 20 to 40 g of protein per meal. People with kidney disease should follow their care team’s advice on protein.
Try it: Protein Intake Calculator
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Spreading protein over 3–5 meals supports muscle maintenance. People with kidney disease should ask a clinician first.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.