How Much Protein Do I Need? Calculate Your Daily Target in 3 Steps

Most adults need around 1.2 to 1.6 grams of protein per kilogram of body weight daily, although your needs depend on your age, activity level, health, and goals. To calculate your target, divide your weight in pounds by 2.205, then multiply by 1.2 and 1.6 to find your range.

For example, a 150-pound adult weighs about 68 kilograms. That puts the daily target at roughly 82 to 109 grams of protein.

TL;DR: Key Takeaways

• A practical target: Many healthy adults can aim for 1.2 to 1.6 g/kg of body weight daily.

• The RDA is a minimum benchmark: The adult recommended dietary allowance (RDA) is 0.8 g/kg/day.

• Calculate it in three steps: Convert pounds to kilograms, multiply by your target range, and round to the nearest 5 grams.

• Spread protein throughout the day: Include a protein source at each meal rather than saving most of it for dinner.

• Match protein to your goals: Strength training, aging, pregnancy, and certain medical conditions can change your needs.

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How Much Protein Do You Need Per Day?

For many healthy adults, 1.2 to 1.6 grams of protein per kilogram of body weight is a useful starting range. The formal adult RDA is lower, at 0.8 g/kg/day, and is designed to meet the basic protein needs of nearly all healthy adults.

These numbers serve different purposes. The RDA helps prevent inadequate intake, while a higher target may be useful for people who want to maintain muscle, stay active as they age, or support exercise recovery.

Protein also needs to fit into your overall diet. The acceptable macronutrient distribution range recommends getting 10% to 35% of daily calories from protein, according to MedlinePlus. Your needs will depend on your total calorie intake and individual circumstances.

Research and recommendations continue to evolve. A 2026 perspective on the protein recommendations in the 2025–2030 Dietary Guidelines highlights limitations in the evidence behind applying a higher target uniformly to everyone. Treat 1.2 to 1.6 g/kg as a practical starting point, not a universal prescription.

Calculate Your Daily Protein Target in 3 Steps

You do not need a special app to estimate how much protein you need. A calculator can help, but the math is straightforward.

Step 1: Convert your weight to kilograms.

Divide your weight in pounds by 2.205.

For example, 150 pounds divided by 2.205 equals approximately 68 kilograms.

Step 2: Multiply by your daily protein target.

For a general target of 1.2 to 1.6 g/kg, multiply 68 by each number:

• Lower target: 68 × 1.2 = about 82 grams.

• Upper target: 68 × 1.6 = about 109 grams.

Step 3: Round to a practical number.

Aim for approximately 80 to 110 grams daily. You do not need to hit the exact number every day to eat a balanced diet.

Here are a few examples:

These estimates use total body weight and are most useful as a starting point for generally healthy adults. If you have significant excess body fat, kidney disease, or another condition affecting nutrition, a clinician or dietitian can help determine which weight and target range make sense for you.

Does Your Age or Activity Level Change Your Protein Needs?

Yes. Your protein target should reflect what your body needs, not just what the calculator says.

If you exercise regularly

People who lift weights or train intensely may need more protein to support muscle repair and adaptation. The International Society of Sports Nutrition position stand describes 1.4 to 2.0 g/kg/day as an appropriate range for many exercising individuals.

However, eating more protein alone does not build muscle. Resistance training, adequate calories, recovery, and consistent sleep all matter.

If you are 65 or older

Protein becomes especially important for maintaining strength and muscle as you age. Expert recommendations commonly suggest at least 1.0 to 1.2 g/kg/day for many older adults, with higher needs possible during illness or increased physical activity. Some people need individualized advice based on kidney function and other health conditions.

If you are trying to lose weight

Getting enough protein may help preserve muscle while you lose weight, especially when you combine a moderate calorie deficit with resistance training.

This is relevant for people using GLP-1 medications, including Ozempic. Read our guide to Ozempic cost at Costco without insurance for medication-cost information. If you are losing weight quickly or struggling to eat enough, ask your clinician or dietitian how to meet your nutritional needs.

If you are recovering from illness or injury

Your protein requirements may rise during recovery, but the right amount depends on the condition and its severity. For example, people recovering from serious burns can have substantially higher nutritional needs. Our guide to a high-protein diet plan for burn injury recovery explores this situation.

How Much Protein Should You Eat at Each Meal?

Once you know your daily target, spread it across your meals.

For someone aiming for 100 grams per day, a simple approach might be:

• Breakfast: 25 grams

• Lunch: 25 grams

• Afternoon snack: 15 grams

• Dinner: 35 grams

That adds up to 100 grams without requiring one oversized meal.

A range of roughly 20 to 40 grams per meal can be useful for many active adults, although the ideal amount varies with body size, age, and training. UCLA Health's protein guidance offers more detail on daily intake and meal planning.

You can get protein from eggs, yogurt, milk, fish, chicken, tofu, beans, lentils, nuts, and seeds. Plant-based diets can meet protein needs, too. If you eat vegetarian or vegan, include a variety of protein-rich foods throughout the day.

One easy place to start is breakfast. Adding Greek yogurt, eggs, tofu, or milk can make it easier to meet your target without relying on a large dinner or multiple supplements.

How Much Protein Is Too Much?

More protein is not automatically better. For many healthy adults, approximately 2.0 g/kg/day is a reasonable upper reference point for general planning, but it is not a formal safety limit for everyone.

The amount you need depends on your goals, health, and total diet. Consistently prioritizing protein at the expense of fruit, vegetables, whole grains, healthy fats, and fiber can make your overall diet less balanced.

People with chronic kidney disease may need to limit or adjust protein intake depending on their stage of disease and treatment. People receiving dialysis can have different requirements. Do not adopt a high-protein diet without individualized advice if you have kidney problems or another condition that affects how your body processes nutrients.

Talk to a healthcare professional before making a major dietary change if you:

• Have chronic kidney disease or reduced kidney function.

• Are receiving dialysis or have a history of kidney stones.

• Have liver disease.

• Are pregnant or breastfeeding.

• Are losing weight rapidly or have difficulty eating enough.

• Have a medical condition that affects your nutritional needs.

Conclusion

For many healthy adults, 1.2 to 1.6 grams of protein per kilogram of body weight daily is a useful starting target. Divide your weight in pounds by 2.205, multiply by your chosen range, and round the result to a practical number.

Then spread your protein across meals and choose a variety of foods. If you exercise regularly, are older, are losing weight, or have a medical condition affecting your nutritional needs, your ideal target may be different. The goal is not to eat as much protein as possible. It is to get enough to support your health while keeping your overall diet balanced.