The short answer
| Context | Daily protein | Example at 70 kg / 154 lb |
|---|---|---|
| Healthy adults: RDA | 0.8 g/kg | 56 g |
| Regular exercise: ISSN range | 1.4–2.0 g/kg | 98–140 g |
| Muscle-building planning range | About 1.6–2.2 g/kg | 112–154 g |
These categories overlap. They are different reference points, not three rules you must add together.
What does the protein RDA mean?
The adult RDA of 0.8 g/kg is designed to cover the needs of nearly all healthy adults. It is not merely the amount that prevents severe deficiency, and it was not designed as a target for maximizing muscle gain.
People who train regularly may benefit from more. Research on resistance training found that average gains in fat-free mass leveled off around 1.6 g/kg/day, with uncertainty around that estimate. That is why practical training ranges often extend to about 2.2 g/kg.
How do you calculate your target?
Multiply your weight in kilograms by the chosen grams-per-kilogram amount. To convert pounds to kilograms, divide by about 2.2. For example, 75 kg × 1.6 g/kg = 120 g protein per day.
If using your current weight produces an unusually large or difficult target, a registered dietitian can help choose an appropriate weight basis. A goal-weight calculation is an option in some circumstances, not an automatic rule for everyone.
How much protein should you eat per meal?
Split the daily total in a way that fits your routine. A 120 g example could be three meals with 40 g each, or four with 30 g each. A larger dinner is not wasted because it exceeds 30 g.
Start with a meal that currently has little protein. Yogurt, eggs, tofu, beans, fish or chicken can help, depending on what you like. A protein shake is convenient for some people, but it is optional.
When a general range is not enough
Kidney disease, pregnancy, recovery from illness and other health circumstances can change your needs. Use advice from your clinician or dietitian instead of a general training range. More protein is not automatically better.