How much protein do I need per day?
For most adults the RDA is 0.8 g of protein per kilogram of body weight per day — 56 g/day for a 70 kg adult. Physically active adults often aim for a higher range of 1.2–2.0 g/kg (84–140 g/day at 70 kg), a different standard from the RDA.
Protein target (RDA, 0.8 g/kg)
How is this calculated?
- RDA (minimum): 0.8 g/kg body weight per day — Institute of Medicine, Dietary Reference Intakes (2005).
- Active range: 1.2–2.0 g/kg body weight per day — Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine position on nutrition and athletic performance (2016). The International Society of Sports Nutrition position stand (2017) recommends 1.4–2.0 g/kg/day for physically active people. This range is a separate standard, not the RDA.
Example results
| Body weight | RDA (0.8 g/kg) | Active range (1.2–2.0 g/kg) |
|---|---|---|
| 50 kg | 40 g/day | 60–100 g/day |
| 70 kg | 56 g/day | 84–140 g/day |
| 90 kg | 72 g/day | 108–180 g/day |
The RDA of 0.8 g/kg is the amount estimated to meet the needs of most healthy adults; it is a population minimum, not a target for everyone. The 1.2–2.0 g/kg range reflects the higher intakes recommended for athletes and very active people. These are population reference values, not individual prescriptions.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005).
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017.