Protein Guide
How much protein do you need per day?
The right number depends heavily on your activity level and goals — the government minimum and the amount that supports muscle building are very different numbers.
The short answer
| Who you are | Grams per kg body weight | Example at 70kg (154lb) |
|---|---|---|
| Sedentary adult (RDA minimum) | 0.8 g/kg | 56 g/day |
| Generally active | 1.2–1.6 g/kg | 84–112 g/day |
| Building muscle / in a calorie deficit | 1.6–2.2 g/kg | 112–154 g/day |
The 0.8 g/kg figure is the Recommended Dietary Allowance — the minimum intake shown to prevent deficiency in a mostly sedentary adult. It is not an optimal target if you exercise regularly.[1] The International Society of Sports Nutrition instead recommends 1.4–2.0 g/kg/day for people who train, to maximize muscle protein balance.[2]
Why the RDA understates most people's needs
The RDA was calculated to answer one question: what's the minimum amount that keeps a sedentary person from becoming deficient? It wasn't designed to answer "what's optimal for building or preserving muscle," which is a different question entirely. Resistance training increases the rate at which your body breaks down and rebuilds muscle protein, so more raw material (amino acids) is needed to support that turnover.
Rule of thumb
If you strength train several times a week, aim for roughly 0.7–1.0 grams of protein per pound of body weight (about 1.6–2.2 g/kg). Above that range, additional protein generally doesn't add extra muscle-building benefit.
Want an exact number instead of a range? Our calculator factors in your weight, activity level, and goal automatically.
Keep reading: What protein actually does · Protein for muscle growth · High-protein foods list