The Complete Guide to Daily Protein Intake
By Arshi Khan, Founder of Just4Marketing · Last reviewed October 2026
Protein needs depend far more on body weight and activity than on a single daily number. The official minimum for adults keeps a sedentary body healthy; people who train, are trying to lose fat while keeping muscle, or are building muscle generally benefit from more. This guide explains where the common targets come from and how to spread protein through the day.
Where the targets come from
The 0.8 g/kg figure is the amount that meets the needs of nearly all healthy, sedentary adults. It's a minimum, not an optimum for active people. Research on athletes and people who strength-train supports higher intakes, and the International Society of Sports Nutrition's position is that 1.4–2.0 g/kg is enough for most exercising people to build and maintain muscle.
Daily protein for a 70 kg (154 lb) person
| Situation | g per kg | Grams per day |
|---|---|---|
| Sedentary adult (RDA) | 0.8 | 56 g |
| Moderately active, maintaining | 1.4 | 98 g |
| Moderately active, losing fat | 1.8 | 126 g |
| Athlete, building muscle | 2.0 | 140 g |
Practical ways to hit your target
Build meals around a protein source
Eggs, dairy, fish, poultry, meat, tofu, tempeh, beans, and lentils make it easy to reach 20–40 g per meal.
Use body weight, not a guess
A fixed number like 150 g suits some people and is far too much or too little for others.
Adjust for very high body fat
If you have a lot of weight to lose, basing protein on a goal weight rather than current weight often gives a more practical target.
Frequently asked questions
How much protein do I need per day?
The recommended dietary allowance for adults is 0.8 g per kg of body weight — about 56 g for a 70 kg person. People who exercise regularly are often advised to eat 1.4–2.0 g per kg, according to the International Society of Sports Nutrition.
Why eat more protein when losing weight?
In a calorie deficit, extra protein helps preserve muscle and tends to keep you fuller. Many guidelines for lifters in a deficit go toward the upper end of the range or above it.
Can I eat too much protein?
For healthy adults, intakes up to about 2 g per kg are generally considered safe. People with kidney disease should follow their doctor's advice, as they may need to limit protein.
Does it matter when I eat protein?
Total daily intake matters most. Spreading it over three or four meals of roughly 20–40 g each is a practical way to reach the target and supports muscle repair through the day.