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How much protein do I need a day?
The minimum is 0.8 g of protein per kg of body weight a day (0.36 g per lb), the RDA: about 46 g for an average woman and 56 g for an average man. That's enough to avoid deficiency, not what's best. If you exercise, diet or are over 65, aim for 1.2–2.2 g per kg of a healthy weight. At 78 kg (172 lb), that's 60 g as a minimum and about 95 g–125 g for an active adult.
Protein a day by weight
| Weight | RDA | Active, 65+ | Diet, lifting |
|---|---|---|---|
| 50 kg 110 lb | 40 | 60–80 | 80–110 |
| 60 kg 132 lb | 50 | 70–95 | 95–130 |
| 70 kg 154 lb | 55 | 85–110 | 110–155 |
| 78 kg 172 lb | 60 | 95–125 | 125–170 |
| 90 kg 198 lb | 70 | 110–145 | 145–200 |
| 100 kg 220 lb | 80 | 120–160 | 160–220 |
| 120 kg 265 lb | 95 | 145–190 | 190–265 |
I weigh 78 kg: how much protein should I eat?
At least 60 g a day. If you walk and stay active, 95 g–125 g is a comfortable target; if you lift weights or are losing weight, 125 g–170 g. If 78 kg is well above a healthy weight for your height, base it on the healthy weight instead; the protein calculator does that for you.
How much protein does a man need a day?
The RDA for men is 0.8 g per kg, or 56 g a day for the reference man of 70 kg; at the average American man's 90.6 kg (200 lb) it works out to 70 g. That's the floor. A man who walks and stays active does better on 1.2–1.6 g per kg, and one who lifts or is losing weight on 1.6–2.2 g per kg of a healthy weight: for a man of 80 kg (176 lb), about 95–130 g and 130–175 g a day. If he carries a lot of extra fat, base it on his goal weight instead of his current weight, as the protein calculator does. Women follow the same rules per kg (RDA about 46 g a day); their grams are lower because their healthy weights are.
Who needs more protein
- People losing weight: more protein keeps muscle and keeps you full (protein to lose weight; to hit it in practice, how to count macros).
- People who lift or train hard: 1.4–2.0 g/kg is the sports-nutrition consensus (protein to build muscle).
- Adults over 65: at least 1.0–1.2 g/kg, because ageing muscle responds less.
- People recovering from illness or surgery, pregnant and breastfeeding women: ask your doctor or midwife.
What's 100 g of protein a day in food?
Using USDA values: 150 g of chicken breast (47 g), a pot of Greek yogurt (17 g), 2 eggs (13 g), a cup of lentils (18 g) and a glass of milk (8 g) add up to about 102 g. More foods ranked by protein: high-protein foods list.
| Food | Protein | Per 100 kcal |
|---|---|---|
| Chicken breast, roasted100 g (3.5 oz) | 31.0 g | 18.8 g |
| Tuna, light, canned in water1 can, drained (165 g) | 32.1 g | 22.6 g |
| Shrimp, cooked3 oz (85 g) | 20.4 g | 24.2 g |
| Egg, large1 egg (50 g) | 6.3 g | 8.8 g |
| Greek yogurt, plain, nonfat1 pot (170 g) | 17.3 g | 17.3 g |
| Cottage cheese, 2%½ cup (113 g) | 11.8 g | 12.9 g |
| Tofu, firm½ cup (126 g) | 11.4 g | 11.6 g |
| Edamame, cooked1 cup (155 g) | 18.5 g | 9.8 g |
| Lentils, cooked1 cup (198 g) | 17.9 g | 7.8 g |
Signs you're not eating enough protein
Real protein deficiency is rare in people who eat enough food. The more common problem is "enough to get by but not enough to keep muscle": losing strength while dieting, slow recovery from training, and being hungry soon after meals. If that sounds familiar, build each meal around a protein food. Check your number with the protein calculator and fit it into your calories with the macro calculator.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005 (RDA 0.8 g/kg; AMDR 10–35% of energy; no upper limit set).
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013;14(8):542–559.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). Food IDs in the table notes.