How Many Grams of Protein per Day Is Right for You?

How many grams of protein per day do you need to be healthy? The answer depends on who you ask.

Many experts agree that the current recommended daily amount is too low for most people. On the other hand, going all protein, all the time crowds out other key nutrients and can have negative health effects.

Here's what you should know about striking the right balance, plus a sample eating plan to show you how to get your protein fill.

Protein is a must for building and repairing healthy muscle tissue, whether it's for regular daily maintenance or while recovering after a workout. When you're active, "you create tiny tears in your muscle fibers. Protein helps repair those tears and rebuilds the muscle, making it stronger," says Abigail Myhill, RDN, a registered dietitian nutritionist at TeachMe.To.

Those protein-fueled muscles don't just make your biceps look a little more toned, by the way. Building muscle supports strength, immune function, metabolic health, and disease prevention, according to February 2018 research in ‌Aging and Disease‌. "Muscle is the 'longevity organ.' The more muscle you have, the longer and healthier you live," says Chicago-based nutrition expert Dawn Jackson Blatner, RDN, CSSD.

Getting a steady supply of protein helps you feel energized throughout the day too. "Protein helps keep blood sugar levels steady by slowing down how quickly carbs or sugar are absorbed into the bloodstream," Myhill points out.

As a result, you'll feel fuller for longer and less prone to energy crashes and sugary cravings.

The National Academy of Sciences recommends adults consume around 0.8 grams of protein per kilogram of body weight (or around 7 grams of protein per 20 pounds of body weight). But that's an absolute minimum. "It's based on preventing deficiencies, not optimizing muscle health or aging," Blatner says.

Most people would benefit from getting more. Organizations like the International Society of Sports Nutrition and American College of Sports Medicine have reviewed the research and suggest protein intakes in the range of 1.2 to 2 grams of protein per kilogram of body weight (or between 11 and 18 grams of protein per 20 pounds of body weight) depending on an individual's activity level, goals, and intensity of exercise.

"Using these recommendations can promote muscle maintenance and growth," says Myhill.

That's especially true for certain groups, like older adults (who lose muscle mass as a natural part of aging, something called sarcopenia), growing kids and pregnant and breastfeeding people, notes a February 2023 paper in ‌Nutrients‌, which calls for reconsidering our current protein recommendations.

Active folks need extra protein too, whether you're an athlete in training or just an adult who exercises most days, Myhill notes.

To figure out an appropriate range for you, Blatner recommends using this quick calculation method from the International Society of Sports Nutrition:

• ‌For your lower protein limit:‌ Your weight in pounds x 0.6
  
• ‌For your upper protein limit:‌ Your weight in pounds x 0.9
  

For a 150-pound person, that adds up to a range of 90 to 135 grams of protein per day. "I like calculating a range so you don't get too caught up in hitting one super-specific number every single day," Blatner says.

Keep in mind that these numbers are just general guidelines. For more tailored recommendations based on your activity level, age, healthy history and health goals, it's worth talking with a registered dietitian, she says.

Protein is important, but it is possible to get too much of a good thing. Eating too many calories from any foods, including protein-rich foods, can lead to weight gain, because any energy you don't use will get stored as fat. Excess protein can also strain your kidneys if you have kidney disease, the Mayo Clinic notes.

Focusing too heavily on protein might make it harder to get your fill of other nutrients too. "It can crowd out carbs and fats, which can lead to an imbalance in diet over time," Myhill says.

It's also easy to overdo it on saturated fat when you're laser-focused on protein, especially if you're eating a lot of animal-based protein sources like red meat, dark meat poultry, and full-fat dairy. That can potentially up your risk for high cholesterol and heart disease, per the Mayo Clinic.

It's best to get your protein from a variety of whole or minimally processed sources.

"The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils," because you're also getting nutrients like fiber, Myhill notes. That said, "lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; and low-fat dairy also are excellent protein sources."

It's worth spreading your protein out evenly over the course of the day rather than filling up at one meal, Blatner says. Your body can only use around 40 grams of protein in one shot, so anything extra will likely get stored as fat, the Mayo Clinic notes.

As for what that might look like? Here's a sample menu from Myhill for a moderately active, 150-pound adult with a protein goal of around 100 grams per day:

• ‌Breakfast:‌ Oatmeal or overnight oats made with protein powder, peanut butter and chia seeds (~30 g protein)
  
• ‌Lunch:‌ Burrito bowl with ground turkey, black beans and brown rice (~35 g protein)
  
• ‌Snack:‌ Bottled low-sugar protein drink like Chobani Complete (~20 g protein)
  
• ‌Dinner:‌ Veggie stir-fry with 4 ounces of chicken, tofu or edamame over whole-wheat noodles (~30 g protein)
  

Most people need between 1.2 and 2 grams of protein per kilogram of body weight per day, which is more than the current standard recommendation. Aiming for meals with around 30 grams of protein should help you get there. For more help on personalizing your protein intake, talk with a registered dietitian.