How Much Protein Do You Need? A Simple Guide

Protein is having a moment, and the advice online ranges from sensible to extreme. Here is a calm look at what the science actually recommends, and how to meet it without powders unless you want them.

The official baseline

The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 g of protein per kilogram of body weight per day. For a person who weighs 68 kg (150 lb), that is about 54 g a day.

The RDA is set to cover the needs of nearly all healthy adults. It is a minimum to prevent deficiency, not a target for strength, recovery or ageing well.

When more can make sense

Many sports and ageing researchers suggest higher intakes, often around 1.0 to 1.6 g per kg, for people who:

train regularly, especially strength training,
are trying to lose weight and want to protect muscle,
are over about 65, when muscle is harder to maintain.

If you have kidney disease or another medical condition, ask your doctor before raising protein.

Spread it across the day

Your body uses protein best in steady amounts. Instead of a small breakfast and a huge dinner, aim for a palm-sized protein portion at each meal. Roughly:

2 eggs: about 12 g
a cup (170 g) of plain Greek yogurt: about 17 g
a chicken breast (120 g cooked): about 37 g
a cup of cooked lentils: about 18 g
100 g of firm tofu: about 17 g

Plant protein works too

Beans, lentils, chickpeas, tofu, tempeh, edamame, nuts and seeds all add up. Eating a mix of them over the day gives you all the essential amino acids. A bonus: legumes also bring fiber, which most of us lack.

A quick way to find your number

Multiply your weight in kg by 0.8 for the minimum, and by 1.2 for a moderate active target. The Nutrition Hub does this for you as part of the macro calculator, and the food diary shows your protein against your goal for every meal.

Sources

Informational content only. Not medical advice. Talk to a doctor or registered dietitian about your own needs.