The RDA of 0.8 g/kg is a minimum to prevent deficiency in sedentary adults — not an optimum. Almost everyone reading this needs more, and the right number depends on your goal, your age and your body composition, not on a single population figure.
⚠️ Medical disclaimer: People with chronic kidney disease, liver disease or on dialysis need individualised protein prescriptions from their clinical team. The targets below assume healthy kidney function.
| Goal / situation | g protein per kg body weight |
|---|---|
| Sedentary, maintenance minimum (RDA) | 0.8 |
| General health, moderately active | 1.2–1.6 |
| Fat loss while preserving muscle | 1.6–2.4 |
| Muscle gain / resistance training | 1.6–2.2 |
| Endurance training | 1.2–1.6 |
| Adults 60+ (sarcopenia prevention) | 1.2–1.6 |
| Adults 60+ with resistance training | 1.6–2.0 |
| Pregnancy (2nd/3rd trimester) | 1.1–1.5 |
| Breastfeeding | 1.3–1.7 |
| GLP-1 medication (semaglutide, tirzepatide) | 1.6–2.0 |
| Post-bariatric surgery | 1.2–1.5 (clinician-set, often ≥60 g/day floor) |
| Recovery from injury or surgery | 1.5–2.0 |
| Chronic kidney disease (not on dialysis) | 0.6–0.8, clinician-directed |
Higher intakes than 2.2 g/kg have not been shown to add further benefit for muscle in most trials, though they are not harmful in healthy people and can help with satiety during aggressive dieting.
Muscle protein synthesis responds to a per-meal dose, not just the daily total. The practical target:
For a 70 kg person, that is about 28 g per meal across four meals, or 35 g across three.
Daily protein targets (grams per day)
| Body weight | 1.2 g/kg | 1.6 g/kg | 2.0 g/kg | 2.2 g/kg |
|---|---|---|---|---|
| 50 kg (110 lb) | 60 | 80 | 100 | 110 |
| 55 kg (121 lb) | 66 | 88 | 110 | 121 |
| 60 kg (132 lb) | 72 | 96 | 120 | 132 |
| 65 kg (143 lb) | 78 | 104 | 130 | 143 |
| 70 kg (154 lb) | 84 | 112 | 140 | 154 |
| 75 kg (165 lb) | 90 | 120 | 150 | 165 |
| 80 kg (176 lb) | 96 | 128 | 160 | 176 |
| 85 kg (187 lb) | 102 | 136 | 170 | 187 |
| 90 kg (198 lb) | 108 | 144 | 180 | 198 |
| 100 kg (220 lb) | 120 | 160 | 200 | 220 |
Protein per meal (grams, at 0.4 g/kg)
| Body weight | Per meal |
|---|---|
| 55 kg | 22 g |
| 65 kg | 26 g |
| 75 kg | 30 g |
| 85 kg | 34 g |
| 95 kg | 38 g |
Example A — 68 kg woman, fat loss, lifts 3×/week Multiplier 1.8 g/kg → 122 g/day. Split across four meals ≈ 30 g each. At 4 kcal/g that is 488 kcal from protein — roughly 30% of a 1,600 kcal deficit intake.
Example B — 92 kg man, muscle gain Multiplier 1.8 g/kg → 166 g/day, four meals of ~41 g. Protein is 664 kcal of a 3,000 kcal intake (22%), leaving ample room for carbohydrate around training.
Example C — 72 kg adult, age 68, sarcopenia prevention, walking and light resistance Multiplier 1.4 g/kg → 101 g/day, three meals of ~34 g. The per-meal dose matters more here than at 30 years old, because of anabolic resistance.
Example D — 105 kg adult, BMI 34, starting a GLP-1 Use an adjusted weight of ~78 kg (BMI 25 equivalent). Multiplier 1.8 → 140 g/day. Appetite suppression makes this genuinely hard; protein-first meal ordering and shakes are usually needed. See our protein on GLP-1 guide.
Rough protein content of common foods:
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 150 g | 46 g |
| Chicken thigh (skinless) | 150 g | 39 g |
| Beef mince 5% | 150 g | 32 g |
| Salmon | 150 g | 31 g |
| Tinned tuna | 100 g | 25 g |
| Greek yoghurt 0% | 200 g | 20 g |
| Cottage cheese | 200 g | 24 g |
| Eggs | 3 large | 19 g |
| Whey isolate | 30 g scoop | 25 g |
| Firm tofu | 200 g | 32 g |
| Tempeh | 150 g | 30 g |
| Lentils (cooked) | 200 g | 18 g |
| Edamame | 150 g | 17 g |
Three practical rules: put the protein source on the plate first, keep two "emergency" options (tinned fish, Greek yoghurt, shake) permanently stocked, and check breakfast — it is where the deficit almost always lives.
Confirm you hit your target every day in Nutrtion.io — snap a photo of any meal and the app estimates protein grams instantly, then shows how far you are from your personal g/kg goal with hours still left in the day.
Is high protein bad for your kidneys? In people with healthy kidneys, higher protein intakes have not been shown to cause kidney damage in controlled studies. Existing kidney disease is a different situation and needs medical guidance.
Can the body only use 30 g of protein at a time? No. Absorption continues beyond that; what plateaus is the acute muscle protein synthesis response. Extra protein is still used for other purposes, but distributing intake is more efficient.
Should I count protein from vegetables and grains? Yes, count everything. But note that plant sources have a lower leucine content, which is why plant-based eaters should target the upper end of their range.
Does protein timing around workouts matter? Far less than total daily intake and per-meal distribution. A protein-containing meal within a few hours either side of training is sufficient.
Do I need protein powder? No — it is a convenience, not a requirement. It becomes genuinely useful when appetite is suppressed or targets are high.