How much protein do you need per day? RDA vs newer guidance

Adults need at least 0.8 g of protein per kg of body weight a day, about 56 g for a 70 kg (154 lb) person. The 2025–2030 US Dietary Guidelines set a higher goal of 1.2–1.6 g/kg (84–112 g), and people who train often use 1.4–2.0 g/kg. The right number depends on your age, activity and goals.

How much protein per day, by guideline

Here is what each source says for a 70 kg (154 lb) adult. To adapt it, divide your weight in pounds by 2.2 to get kilograms.

Source	Per kg per day	For 70 kg
EFSA (Europe), adult reference intake	0.83 g	58 g
US RDA (minimum to meet needs)	0.8 g	56 g
Older adults, PROT-AGE	1.0–1.2 g	70–84 g
US Dietary Guidelines 2025–2030 goal	1.2–1.6 g	84–112 g
Exercising adults, ISSN position	1.4–2.0 g	98–140 g

In grams, the US RDA works out to 46 g a day for women and 56 g for men. The RDA of 0.8 g/kg was derived to estimate the minimum amount that avoids losing body nitrogen, not an optimum, and it has barely changed in 70 years. The Acceptable Macronutrient Distribution Range says protein can supply 10–35% of calories, which is 50–175 g on a 2,000 kcal day.

Do you need more than the RDA?

• Older adults (65+). The PROT-AGE group recommends at least 1.0–1.2 g/kg and 1.2–1.5 g/kg for people with acute or chronic illness. Severe kidney disease is the exception: people with it may need to limit protein.
• Lifting weights. A meta-analysis of 49 trials found that adding protein supplements beyond a total intake of about 1.6 g/kg a day gave no further gain in muscle mass during resistance training. The ISSN says 1.4–2.0 g/kg is enough for most exercisers.
• Cutting calories while lifting. The ISSN notes that resistance-trained people in a calorie deficit may need 2.3–3.1 g/kg to hold on to lean mass. That is for trained lifters; for most people the ranges above apply.
• Everyone else. The US guidelines now recommend prioritizing protein foods at every meal, with the 1.2–1.6 g/kg goal, adjusted to your calorie needs.

How much protein per meal?

The ISSN suggests about 0.25 g/kg per meal, or 20–40 g, spread across the day. For 70 kg, 0.25 g/kg is about 18 g, and the absolute range is 20–40 g, at each of breakfast, lunch and dinner.

How much protein is in common foods?

Food	Portion	Protein
Chicken breast, roasted, skinless	3 oz (85 g)	26 g
Salmon, Atlantic, farmed, cooked	3 oz (85 g)	19 g
Firm tofu	½ cup (126 g)	22 g
Cottage cheese, 2%	1 cup (226 g)	24 g
Lentils, boiled	1 cup (198 g)	18 g
Greek yogurt, plain nonfat	1 container (170 g)	17 g
Egg, hard-boiled	1 large (50 g)	6 g

A sample day for a 70 kg adult: two eggs and a container of Greek yogurt at breakfast (about 30 g), 3 oz chicken with a cup of lentils at lunch (about 44 g) and 3 oz salmon at dinner (about 19 g) comes to about 93 g, before the protein in bread, rice, nuts and vegetables. That sits inside the 84–112 g range.

How to reach your number without supplements

Anchor each meal on one item from the table above. Breakfast is the usual gap: a bowl of oats cooked in a cup of whole milk gives about 14 g, while two eggs with a container of Greek yogurt give about 30 g. A cup of cottage cheese or lentils at lunch adds 18–24 g, and a palm-sized portion of chicken, fish or tofu at dinner covers most of the rest. Plant proteins such as lentils, beans, tofu and soy count fully toward the total; the 2025–2030 guidelines list beans, peas, lentils, nuts, seeds and soy next to eggs, poultry, seafood and red meat.

Is too much protein a problem?

For healthy adults, intakes up to the higher ranges above are within the guidelines. The main caution is kidney disease: if you have it, or if you are pregnant, breastfeeding, managing diabetes or have another medical condition, talk to your doctor before raising your protein intake.

Check your protein

Protein is easy to misjudge: a "chicken salad" might hold 15 g or 40 g. Tabaq shows protein, carbs and fat for every meal and compares your day with your target, and you can edit the weight if your portion is bigger or smaller. Log a day of meals and see how close you are.