How Much Protein Do You Need? The Real Number

Quick answer

The baseline recommendation is 0.8 grams of protein per kilogram of body weight per day, which for a 68 kg (150 lb) adult is about 55 grams. Most adults already hit this from food, but older adults and very active people often benefit from more, roughly 1.0 to 1.2 grams per kilogram for older adults and up to 1.2 to 2.0 grams for athletes. You almost never need a protein powder to reach these numbers, since food gets you there. Talk to a doctor or dietitian if you are unsure about your own needs.

What matters: the RDA and your number

Illustration of protein foods including chicken, eggs, beans and milk beside a scale — Illustration: most people can meet protein needs from ordinary food.

Protein is the building block for muscle, and the amount you need is measured relative to your body weight:

The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound.
For a 68 kg (150 lb) adult, that works out to roughly 55 grams a day.
This RDA is a minimum to prevent deficiency for most healthy adults, not necessarily the amount that is optimal for everyone.

The first step is simply to know your number: multiply your weight in kilograms by 0.8 to get the baseline, then adjust for age and activity.

Who needs more: age and activity

Illustration of an older adult and an athlete with higher protein needs — Illustration: older adults and athletes often need more protein than the baseline.

The 0.8 gram baseline is not the right target for everyone:

Older adults: many experts suggest 1.0 to 1.2 grams per kilogram, because preserving muscle becomes more important with age and many older adults under-eat protein.
Athletes and heavy exercisers: needs rise to roughly 1.2 to 2.0 grams per kilogram, depending on training volume and goals.
The average adult who eats meat, fish, dairy, eggs, beans, and grains usually clears the baseline without trying, so the bigger question is whether you fall into one of the higher-need groups.

The pattern: age and activity raise the target, while a standard varied diet already covers the baseline for most people.

How to get it from food

Illustration of protein food sources including meat and fish, eggs, beans and dairy — Illustration: protein food sources include meat, fish, eggs, beans and dairy.

Protein is easy to get from ordinary food:

Meat, poultry, and fish are dense sources.
Eggs and dairy such as yogurt, milk, and cheese.
Beans, lentils, chickpeas, and soy foods for plant-based eaters.
Nuts, seeds, and whole grains contribute smaller amounts.

Spreading protein across meals matters more than loading it into one dinner, especially for older adults who want to hold onto muscle. A palm-sized portion of meat, fish, or tofu is roughly 20 to 30 grams of protein, and a cup of beans or yogurt adds another 10 to 20 grams.

The verdict on powders and shakes

Illustration comparing a protein shake to a plate of whole foods — Illustration: protein powder is optional, and whole foods come first.

For most people, protein powders and shakes are unnecessary. Food easily reaches the targets above.
Powders are convenient for athletes with very high needs, people with poor appetite, or older adults who struggle to eat enough.
The risk of protein is not usually too little, but too much of a narrow focus at the expense of a balanced diet.

The clear takeaway: know your number, adjust up for age or heavy training, and get protein from food first, reaching for a powder only when food genuinely falls short.

FAQ

How much protein do I need per day?

The baseline is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. That is roughly 55 grams a day for a 150 lb adult.

Do older adults need more protein?

Often yes. Many experts recommend 1.0 to 1.2 grams per kilogram for older adults to help preserve muscle, especially since many under-eat protein.

Do I need protein powder?

Usually not. Food such as meat, fish, eggs, dairy, beans, and soy easily meets protein needs. Powders are mainly for athletes with very high needs or people who struggle to eat enough.

Is too much protein harmful?

For healthy people, a high-protein diet is generally fine, but very high intakes may be a concern for people with kidney disease. Focus on a balanced diet rather than extreme amounts.

What foods are highest in protein?

Meat, poultry, fish, eggs, dairy, beans, lentils, chickpeas, soy foods such as tofu, and to a lesser extent nuts and seeds.

Sources

Harvard Health Publishing. How much protein do you need every day? https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Administration for Community Living. Nutrition Needs for Older Adults: Protein. https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf
UC Davis Nutrition Department. Protein Requirements. https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-protein-requirements

Disclaimer

This article is for information only and is not medical advice. Always consult a qualified healthcare provider about your health.

Reviewed by the VI Editorial Team. Last reviewed: September 29, 2026