The short answer
- The minimum for most healthy adults is the long-standing Recommended Dietary Allowance (RDA): 0.8 g of protein per kilogram of body weight per day.
- The 2025 to 2030 Dietary Guidelines for Americans, published in January 2026, recommend more: 1.2 to 1.6 g per kg per day, with protein at every meal.
- Older adults, athletes and people building muscle often benefit from the higher end of that range, or a little more.
For a 70 kg adult, that means about 56 g a day at the RDA, or 84 to 112 g under the new US guidance.
Why there are two numbers
The RDA of 0.8 g/kg is the amount that meets the basic needs of nearly all healthy adults. It is a minimum to avoid deficiency, not necessarily the ideal amount.
The new US guidelines set a higher range, citing benefits for muscle maintenance, fullness and healthy ageing. The change was debated: supporters point to research on muscle and satiety, while some nutrition experts question whether most people benefit from going well above current intakes and stress the importance of plant sources. Guidance in other countries, such as the UK and the WHO, still uses figures close to 0.75 to 0.8 g/kg as the reference intake for adults.
A practical reading: 0.8 g/kg is the floor, and 1.2 to 1.6 g/kg is a reasonable target for many adults, particularly if you are older, active or trying to lose weight without losing muscle.
Calculate your target
Your weight in kg × grams per kg = grams per day
| Body weight | 0.8 g/kg | 1.2 g/kg | 1.6 g/kg |
|---|---|---|---|
| 55 kg | 44 g | 66 g | 88 g |
| 70 kg | 56 g | 84 g | 112 g |
| 85 kg | 68 g | 102 g | 136 g |
| 100 kg | 80 g | 120 g | 160 g |
If you have a lot of weight to lose, some dietitians base the calculation on a healthy target weight rather than current weight.
Who needs more
- Adults over about 65: muscle is lost more easily with age, and many experts suggest at least 1.0 to 1.2 g/kg.
- Strength and endurance athletes: sports nutrition bodies commonly suggest about 1.4 to 2.0 g/kg.
- People losing weight: more protein helps preserve muscle and keeps you fuller, particularly on a calorie deficit.
- Pregnancy and breastfeeding: needs rise; follow your midwife or doctor's advice.
- Recovery from illness or surgery.
Who should be careful
People with chronic kidney disease are often advised to limit protein. Anyone with a kidney or liver condition should follow their doctor's guidance rather than general targets.
Protein in common foods
Approximate amounts:
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | about 31 g |
| Tuna, canned in water | 100 g | about 25 g |
| Salmon, cooked | 100 g | about 22 to 25 g |
| Lentils, cooked | 1 cup (about 200 g) | about 18 g |
| Greek yoghurt, plain | 170 g pot | about 15 to 18 g |
| Chickpeas, cooked | 1 cup (about 165 g) | about 14 g |
| Tofu, firm | 100 g | about 12 to 17 g |
| Milk | 250 ml glass | about 8 g |
| Egg | 1 large | about 6 g |
| Peanut butter | 2 tablespoons | about 7 to 8 g |
| Almonds | 30 g handful | about 6 g |
Labels vary by brand, so check packaging for exact figures.
A day that reaches about 100 g
- Breakfast: Greek yoghurt with oats and a handful of nuts (about 25 g).
- Lunch: a lentil and vegetable curry with rice (about 25 g).
- Snack: two boiled eggs (about 12 g).
- Dinner: a palm-sized portion of chicken, fish or tofu with vegetables (about 30 to 35 g).
- Plus: a glass of milk (about 8 g).
Tips for getting enough
- Include a protein source at every meal, rather than loading it into dinner.
- Mix plant and animal sources. Beans and lentils add fibre as well as protein.
- Choose lean or minimally processed options more often than processed meats.
- Use food first, supplements second. Our guide to supplements covers when powders make sense.
Key takeaways
- 0.8 g per kg is the long-standing minimum for healthy adults.
- New US guidance recommends 1.2 to 1.6 g per kg, spread across meals.
- Older adults, athletes and people losing weight benefit from more.
- People with kidney disease should follow medical advice instead.
This article is general information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own needs.