How Much Protein Do You Need Daily?

Protein helps build and repair muscle. So, it’s certainly a fan-favorite of the workout crowd.

But protein is just as important for you, or anyone, as it is for weightlifters.

That’s because protein — along with other macronutrients like carbs and fats — helps keep you strong.

“You need protein because it helps build and maintain your muscle, which, in turn, helps fuel your metabolism,” says registered dietitian Kate Patton, MEd, RD, CSSD, LD. “It’s essential for everyone.”

By now, you may be wondering: How much protein should I eat a day? While the answer isn’t exactly straightforward, Patton shares the potential factors that can contribute to how much protein you need.

How much protein do I need?

When it comes to protein, there isn’t a one-size-fits-all amount. It can vary. A lot.

As a starting point, the most common recommendation is to eat between 1.2 and 1.6 grams of protein for each kilogram of body weight each day.

Let’s break down the math:

1. If you know your weight in pounds, divide that by 2.205 to get your weight in kilograms.
2. Multiply that number by 1.2.
3. That final number is how many grams of protein are recommended.

For example, if you weigh 170 pounds, that’s about 77 kilograms. Multiplied by 1.2 is 92. In theory, then, a 170-pound person should eat 92 grams of protein a day at minimum.

A more personalized way to understand how much protein you should have is based on a percentage of your calorie needs. Most people can benefit from getting about 25% of their daily calories from protein.

“These are very general rules,” Patton clarifies. “They don’t take into account everything that matters when considering a personalized approach to getting adequate protein intake.”

Factors that affect your daily protein needs

When you get down to the nitty-gritty details, there are several considerations that will change how much protein is right for you.

Let’s look at a few things that can affect your recommended daily protein intake.

Your age

In most cases, children get enough protein from their diet. But typically, older adults can benefit from more protein to help counteract the effects of muscle loss, a natural part of aging.

Muscle mass starts to decline bit by bit as early as your 30s and 40s. Around age 65 or so, your muscle mass can really start to fade. It’s called sarcopenia. And while it can happen to everyone as we get older, some researchers suggest that you may be particularly prone to muscle loss after menopause.

Your sex

Daily protein intake for women and men can vary. Some people advise that men need more protein in their diet. That’s based on the idea that they have more muscle than women.

But tying your protein needs to your sex is a big assumption. Because plenty of people’s bodies don’t fit neatly in that box. There’s more to consider than sex alone.

Your muscle mass

Muscle mass plays a huge factor into how much protein you need. People who have more muscle can benefit from a higher intake of protein. And a diet with a higher-than-average protein intake may help you shed some unwanted weight.

“Muscle really helps to improve your metabolism,” says Patton.

That’s because your body burns more calories trying to maintain your muscle mass, even when you’re at rest or not being particularly active. A low muscle mass means your body burns fewer calories throughout the day. So, you become more prone to weight gain.

That’s where protein comes into play.

More protein can help you maintain and increase your muscle mass. That means more strength and a faster metabolism that can promote weight loss.

Your activity level

Exercise enthusiasts may need more protein than recommended. That’s because they’re expending more energy throughout their day and putting more demand on their muscles. Protein can help your muscles recover from strenuous workouts.

What’s more, protein can help fill your belly in a healthy way. Avid exercisers can deplete their energy when they’re running long distances or putting in time in the weight room. Extra protein in your diet can help your body recover faster and keep the hunger pangs at bay.

Your medical history

Certain medical conditions may mean you need to increase or decrease your protein intake. For example, if you’re living with kidney disease, your provider may recommend keeping your protein intake on the lower end.

Here’s why: Your kidneys work to filter your blood, removing things you don’t need. When you eat too much protein, it’s up to your kidneys to clear it out. And if your kidneys aren’t working at full strength, that’s tough work. That puts more pressure on them. So, too much protein can mean extra wear and tear on already compromised kidneys.

Key takeaways

There isn’t a simple, precise answer to how much protein you need. But Patton recommends talking with a healthcare provider, like a registered dietitian, to best understand your goals and any additional factors, like your activity level and health conditions. They can help you understand how much daily protein is best for you.

“A one-size-fits-all approach isn’t the best fit,” Patton reiterates. “Working with a medical professional can help determine how many grams of protein per day will work for you.”