How Much Protein Do You Need a Day?

Protein builds and repairs muscle, keeps you full, and preserves lean mass when you're losing fat. How much you need depends mostly on your body weight and what you're training for — not a single 'one size' number.

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The numbers, by goal

Protein targets are set per kilogram of body weight so they scale to your size:

General health (the RDA): 0.8 g per kg — the minimum to avoid deficiency, not an optimum.
Active and recreational: 1.2–1.4 g per kg.
Building muscle: 1.6–2.2 g per kg.
Losing fat while keeping muscle: 1.8–2.4 g per kg — higher protein protects lean mass in a deficit.
Endurance athletes: 1.2–1.6 g per kg.

How to actually hit it

Spread protein across the day rather than loading it into one meal — roughly 0.4 g per kg per meal across three to four meals covers most people and maximises muscle-protein synthesis at each sitting.

Good sources include chicken, fish, eggs, dairy and lean meat; plant eaters can combine legumes, tofu, tempeh, seitan and a wider variety of grains and pulses to get all the essential amino acids.

Common myths

"High protein damages your kidneys." For people with healthy kidneys, higher protein intakes within the ranges above are well tolerated by the research. Those with existing kidney disease should follow medical advice.

"More is always better." Beyond roughly 2.2 g/kg there's little extra muscle benefit for most people — the surplus is just used for energy. Balance protein with enough carbs and fats and overall calories.

Frequently asked questions

Is there an upper limit on protein?

For healthy adults, intakes up to about 2 g/kg (and often higher for athletes) are considered safe in the literature. Extremely high intakes offer little added benefit. People with kidney conditions should follow their doctor's guidance.

Is plant protein as good as animal protein?

Yes, with a little planning. Animal proteins are 'complete', but a varied plant-based diet (legumes, soy, grains, nuts) easily supplies all essential amino acids. You may aim slightly higher on total grams to account for digestibility.

Does protein timing matter?

Total daily intake matters most. That said, spreading protein across meals — and including some after training — modestly helps muscle building compared with one large serving.