How much protein do I need a day?
Work out how many grams of protein you need a day from your weight and activity, and see how much of each food it takes.
How much protein is recommended
- 0.8 g per kilogram of body weight a day is the Recommended Dietary Allowance for healthy adults in the US Dietary Reference Intakes. EFSA, in Europe, reached the same number.
- 1.4 to 2.0 g per kilogram is enough for most people who exercise, according to the International Society of Sports Nutrition position stand (2017).
- 1.0 to 1.2 g per kilogram is often suggested for people over 65, to preserve muscle.
Table: grams of protein a day by weight
| Weight | 0.8 g/kg | 1.2 g/kg | 1.6 g/kg | 2.0 g/kg |
|---|---|---|---|---|
| 50 kg (110 lb) | 40 g | 60 g | 80 g | 100 g |
| 60 kg (132 lb) | 48 g | 72 g | 96 g | 120 g |
| 70 kg (154 lb) | 56 g | 84 g | 112 g | 140 g |
| 80 kg (176 lb) | 64 g | 96 g | 128 g | 160 g |
| 90 kg (198 lb) | 72 g | 108 g | 144 g | 180 g |
| 100 kg (220 lb) | 80 g | 120 g | 160 g | 200 g |
How much of each food for 25 g of protein
25 g is a typical protein serving for one meal. Grams of food, from USDA data:
| Food | Protein / 100 g | For 25 g |
|---|---|---|
| 🍗 Chicken | 31 g | 81 g |
| 🐖 Pork | 27.1 g | 92 g |
| 🥩 Beef | 26.8 g | 93 g |
| 🥜 Peanut | 24.4 g | 102 g |
| 🐟 Salmon | 22.1 g | 113 g |
| 🐠 Tuna | 19.4 g | 129 g |
| 🫙 Soybean | 18.2 g | 137 g |
| 🧀 Cheese | 18.1 g | 138 g |
| 🥣 Oats | 16.9 g | 148 g |
| 🥚 Egg | 12.6 g | 198 g |
| 🟤 Lentil | 9 g | 277 g |
| 🫘 Bean | 8.9 g | 282 g |
| 🟡 Chickpea | 8.9 g | 282 g |
| 🍦 Yogurt | 3.5 g | 720 g |
| 🥛 Milk | 3.1 g | 794 g |
The full ranking is in foods highest in protein; at the top: bacon, chicken, octopus.
Frequently asked questions
How much protein do I need a day?
A healthy adult needs at least 0.8 g per kilogram of body weight: about 52 g at 65 kg (143 lb). People who do strength or endurance training usually need 1.4 to 2.0 g per kilogram.
How much protein do I need to build muscle?
The International Society of Sports Nutrition considers 1.4 to 2.0 g per kilogram a day enough for most people who train, spread over several meals.
Which food has the most protein?
Among Micela's foods, per 100 g: bacon (35.7 g), chicken (31 g), octopus (29.8 g).
Can you eat too much protein?
In healthy people, the amounts in the table are considered safe. With kidney disease the advice changes, and it is best to follow a health professional's.
General information, not personal advice. During pregnancy, with kidney disease or another medical condition, talk to a health professional.
Sources
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.