How much protein do you need per day?

How much protein you need depends far more on your body weight, activity and goal than on whether you are a man or a woman. Below are the official minimum, the ranges used for weight loss and muscle gain, and what those numbers look like on a plate.

The minimum: the RDA

The Recommended Dietary Allowance for healthy adults is 0.8 g of protein per kg of body weight a day — about 0.36 g per lb. For a 150 lb (68 kg) person that is around 55 g; for 200 lb (91 kg), around 73 g. The often-quoted “46 g for women and 56 g for men” are the same rule applied to reference body weights.

The RDA is the amount that prevents deficiency in nearly everyone. It is a floor, not necessarily the best amount if you are dieting, training or getting older.

Grams of protein per day by goal

• Sedentary, maintaining weight: 0.8–1.0 g per kg (0.36–0.45 g per lb).
• Regular exercise: 1.2–1.6 g per kg (0.55–0.7 g per lb).
• Losing weight in a calorie deficit: 1.6–2.2 g per kg (0.7–1 g per lb) — more protein helps you keep muscle and stay full.
• Building muscle with strength training: 1.6–2.2 g per kg (0.7–1 g per lb).
• Adults over 65: 1.0–1.2 g per kg is often advised to slow age-related muscle loss.

If you carry a lot of extra weight, base the calculation on your goal weight, not your current weight — otherwise the number gets unrealistically high. For example, someone at 260 lb (118 kg) aiming for 190 lb (86 kg) and losing weight could use 1.6 g × 86 kg ≈ 140 g.

Protein per day for women

Women need the same amount per kilogram as men; the totals are usually lower only because of lower body weight. A woman weighing 140 lb (64 kg):

• minimum (RDA): about 51 g;
• active or losing weight: about 77–140 g, with 90–110 g a practical middle;
• pregnancy and breastfeeding raise needs — follow your doctor's or midwife's advice rather than a generic target.

Around menopause, muscle loss speeds up, so getting enough protein and doing some strength training both matter more.

How to spread it over the day

Muscle responds best when protein comes in several portions rather than one big dinner. A simple approach is 20–40 g of protein per meal across three meals, plus a protein-rich snack if you need it. Many people eat little protein at breakfast and most of it in the evening — moving some of it earlier is an easy fix.

Protein in common foods

Approximate values — they vary by brand and recipe:

• chicken breast, cooked, 4 oz (113 g) — about 35 g;
• canned tuna, drained, 5 oz can — about 25–30 g;
• salmon fillet, cooked, 4 oz — about 25 g;
• lean ground beef, cooked, 4 oz — about 28 g;
• plain Greek yogurt, 6 oz (170 g) — about 15–18 g;
• cottage cheese, ½ cup — about 12–14 g;
• large egg — about 6 g;
• firm tofu, ½ cup — about 10–20 g, depending on the brand;
• cooked lentils or beans, 1 cup — about 15–18 g;
• milk, 1 cup (240 ml) — about 8 g;
• peanut butter, 2 tablespoons — about 7–8 g (and about 190 kcal).

Example day around 120 g: Greek yogurt with berries at breakfast (17 g), a chicken wrap at lunch (40 g), cottage cheese as a snack (13 g), salmon with rice and vegetables at dinner (30 g), plus smaller amounts from bread, grains and milk (20 g).

Do you need protein powder?

No — it is just a convenient food. A scoop of whey or plant protein usually gives 20–25 g and helps if you struggle to hit your target with meals, but it is not more effective than chicken, eggs, dairy or beans.

Is too much protein harmful?

For healthy adults, intakes up to about 2 g per kg are considered safe in studies lasting months to years. With kidney disease, however, protein often needs to be limited — that is a question for your doctor. Very high protein can also crowd out fiber-rich foods, so keep vegetables, fruit and whole grains on the plate.

Tracking your protein

Most people who start logging find they eat less protein than they thought. Temfy Nutri sets a protein target together with your calories (higher when your goal is weight loss) and shows in the diary how many grams you have eaten and how many are left for the day. You can snap a photo of your meal for a quick estimate of protein, fat and carbs, then adjust the grams if needed. How protein fits with fat and carbs is explained in how to count macros.