How Much Protein Should You Eat In A Day?
Reviewed By Danielle Glesne, RDN, LD, CDCESThe short answer is: It depends.
Whether you’re trying to lose weight, gain muscle, or optimize your health, protein plays a critical role in your body and all of those goals.
But with the abundance of (seemingly conflicting) information out there, it can be confusing trying to understand how much protein you should consume on a daily basis to account for your individual context and goals.
So let’s take an evidence-based approach to answering that question.
Dietary Reference Intakes
According to the Dietary Reference Intakes for Macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
That amounts to 56 grams of protein per day for the average sedentary man, and 46 grams of protein per day for the average sedentary woman.
However, the amount of protein you need may be more than that depending on several factors, including your body composition goals, activity level, age, muscle mass, and overall health.
Below we will cover protein recommendations for…
Optimal Health
Weight/Fat Loss
Muscle Gain
Body Builders
Athletes
Pregnancy
Breastfeeding
Elderly Adults
We will also look at…
Why our body needs protein
Which foods are high in protein
Sound like a plan?
Let’s go…
Optimal Health
For optimal health, current evidence indicates intakes in the range of at least 1.2 - 1.6 grams of protein per kilogram of body weight per day is an ideal target for achieving optimal health outcomes in adults. (PMID: 26960445)
Weight/Fat Loss
For weight/fat loss, protein has been shown to play a critical role for several reasons:
Current evidence suggests a high-protein diet can increase the number of calories your body burns by boosting your metabolic rate and decreasing appetite. (PMID: 25489333)
Evidence has shown consuming 25–30% of your total daily calories from protein can increase calories burned by up to 80–100 calories per day, compared with lower protein diets. (PMID: 19640952; PMID: 11838888; PMID: 20565999)
Studies have shown protein is more effective than fats or carbohydrates at keeping you feeling full, which can contribute to consuming fewer calories. (PMID: 8862477; PMID: 15466943)
One study in men with obesity showed consuming 25% of calories from protein increased their feeling of fullness, and reduced their late-night snacking desires by 50% and their obsessive thoughts about food by 60%. (PMID: 20847729)
In another study, women who increased their protein intake to 30% of total calories consumed 441 fewer calories per day and lost 11 pounds (5 kg) by simply increasing their protein intake. (PMID: 16002798)
With those studies in mind, protein intake between 25-30% of total daily calories appears to be optimal for weight/fat loss.
Muscle Gain
For muscle gain, current evidence indicates intakes in the range of 1.6 - 2.2 grams of protein per kilogram of body weight per day is an ideal target for adults. (PMID: 29414855)
Body Builders
For those with significantly higher muscle mass, current evidence indicates intakes in the range of 1.8 - 2.7 grams of protein per kilogram of body weight per day is an ideal target for adults. (PMID: 32148575)
Athletes
Athletes specializing in strength or endurance events stand to benefit from increased protein. Experts have concluded strength athletes benefit from 1.4 - 1.8 grams of protein per kilogram of body weight per day (PMID: 7550257), and endurance athletes benefit from 1.6 - 1.8 grams of protein per kilogram of body weight per day. (PMID: 27322029)
Other benefits of optimal protein intake for athletes and non-athletes alike include:
Protein helps increase muscle mass (PMID: 22958314)
Protein helps increase strength and power (PMID: 25169440)
Protein helps maintain healthy bones (PMID: 16373952)
Protein helps lower risk of osteoporosis and fractures (https://doi.org/10.1359/jbmr.2000.15.12.2504)
Protein helps body repair after injury (PMID: 16998142)
Pregnancy
While pregnant, the female body requires more protein for the development of tissue and growth.
The current Estimated Average Requirement (EAR) for protein intake during pregnancy is 0.88 grams of protein per kilogram of body weight per day.
The current Recommended Dietary Allowance (RDA) for protein intake during pregnancy is 1.1 grams of protein per kilogram of body weight per day.
However, these recommendations may be too low for the changing needs during different stages of pregnancy.
Protein deposition in maternal and fetal tissues increases throughout pregnancy, with most occurring during the third trimester. Therefore, the authors of one study recommend mothers consume 1.2 - 1.52 grams of protein per kilogram of body weight per day during pregnancy. (PMID: 27422521)
Breastfeeding
The recommended daily intake for protein during breastfeeding is 1.3 grams of protein per kilogram of body weight per day, plus an additional 25 grams. (DRI, pg. 659)
Elderly Adults
Elderly adults may have increased protein needs as well. Studies indicate that consuming 1.0 - 1.3 grams of protein per kilogram of body weight per day is needed to maintain nitrogen balance in the elderly. (PMID: 16886097)
Why Does Our Body Need Protein?
Protein is the major functional and structural component of all the cells of the body. When digested, protein breaks down into amino acids which help the body’s tissues function and grow.
Protein can be found in virtually every body part and tissue, and is a vital component of cells, organs, and even bone. In addition, protein plays a role in numerous other bodily functions such as blood clotting, the immune system, and the production of hormones and enzymes, among many others.
Therefore an adequate supply of dietary protein is essential to maintain cellular integrity and function, as well as health and reproduction.
Foods High in Protein
Ideally, it’s best to obtain all your protein from food. Here are some foods that are good sources of protein:
Meat/Seafood
Chicken Breast
Fatty Fish (Herring, Mackerel, Salmon, Sardines, Trout, Tuna, etc.)
Ground Meat (90/10 or 93/7 lean/fat)
Shrimp
Scallops
Tip, Top, Loin or Round cuts of Beef or Pork
Turkey Breast
White Fish (Catfish, Cod, Haddock, Pollock, Tilapia, Whiting, etc.)
Dairy
Eggs
Kefir
Low Fat Cottage Cheese
Low Fat Milk
Low Fat Greek Yogurt
Part Skim Ricotta Cheese
For more food recommendations, visit our Free Nutrition Resources page and download the free Starter Grocery List.
Questions?
If you could use some guidance on what this means for your individual context or goals, please don’t hesitate to CONTACT US.
We’re here to help.
