Calculating your ideal daily protein intake is complex, as it varies based on your weight, age, metabolism, goals, and the type and intensity of your physical activity. Even after considering these elements, your initial number will likely need adjustment over time as you track your progress toward your goals. The protein calculator on this page will provide you with an optimal daily protein recommendation based on the latest research.

How much protein do you need?

The US Recommended Daily Allowance (RDA) for protein is 0.36g per pound (0.8g per kg) of body weight. However, it's worth noting that this represents the absolute minimum requirement to stave off malnutrition, rather than your ideal protein intake. Unfortunately, this daily allowance recommendation is also based on old research using nitrogen balance studies to measure protein utilization in the body. This method is considered less accurate than recent research which makes use of Indicator Amino Acid Oxidation (IAAO). On top of this, more recent analysis of the original research data suggests the RDA should have been closer to 0.45g per pound daily¹.

The most recent research using the IAAO method suggested a more appropriate RDA of 0.54g per pound (1.2g per kg) of body weight, regardless of your activity level or specific goals^2,3,4,5. Additional evidence in support of the higher RDA also comes from controlled trials that compared various diets with different protein intakes⁶. Therefore, we suggest sedentary adults should aim for a daily protein intake of at least 0.54g per pound.

Optimal Daily Protein

While recent research suggests a daily protein intake of 0.36g per pound (0.8g per kg) of body weight for sedentary adults, a higher level is optimal for those with specific goals or circumstances.

Daily Protein for Muscle Gain

Simply eating more protein isn’t enough to build muscle—your muscles need a stimulus to grow, which is why resistance training is crucial to the process^7,8.

When it comes to gaining muscle, current research suggests aiming for a daily protein intake between 0.73 to 1 gram per pound of body weight (1.6-2.2 g/kg)^9,10,11. However, there’s a limit to the benefits. Once you reach approximately 0.73 grams per pound (1.6 g/kg), the muscle-building advantages begin to taper off. A 2018 meta-analysis highlighted this diminishing return, showing that when protein intake exceeded 0.74 grams per pound, additional muscle gain became negligible⁹.

In short, while more protein can help you build muscle, the gains plateau after a certain point. Exceeding 0.73 g/lb results in significantly smaller benefits^8,9,11.

Additionally, maximizing muscle protein synthesis is not just about total daily intake—spreading your protein consumption evenly throughout the day, ideally every 3-4 hours, can enhance muscle growth by ensuring a more sustained anabolic response. Studies suggest that consuming 20–40 grams of protein per meal helps optimize muscle repair and growth after resistance training^12,13.

Daily Protein for Weight Loss

When it comes to shedding pounds, it’s not just about slashing calories—protein plays a pivotal role in preserving lean muscle mass as you lose weight. By increasing your protein intake, you can prevent muscle loss, which is essential for maintaining a toned physique rather than just getting lighter¹⁴.

For most people pursuing weight loss, the optimal protein intake falls between 0.73 to 1.1 grams per pound of body weight per day (1.6–2.4 g/kg). This range ensures that muscle is maintained during weight loss, especially when paired with resistance exercise. If you’re following a stricter calorie deficit or are already lean, leaning toward the higher end of this range can be even more effective^15,16.

In one study, men following a low-calorie diet who consumed 1.05 grams of protein per pound (2.3 g/kg) retained significantly more muscle compared to those eating just 0.45 grams per pound (1.0 g/kg)¹⁷. This underscores just how crucial protein is in preserving muscle during weight loss.

Beyond muscle preservation, there’s another compelling reason to increase protein: high-protein diets enhance satiety, helping you feel fuller for longer and making it easier to adhere to your calorie goals^18,19. Additionally, protein has a higher thermic effect—your body burns more calories digesting protein than it does fats or carbs²⁰.

So, if your goal is to lose weight while maintaining muscle, aim for at least 0.73 grams of protein per pound (1.6 g/kg) of body weight. However, don’t hesitate to increase this up to 1.1 grams per pound (2.4 g/kg) for even better results, especially if resistance training is part of your routine^16,19.

Daily Protein for Older Adults

As we age, a condition called sarcopenia—the progressive loss of muscle—becomes a serious concern. It increases the risk of disability, lowers quality of life, and even raises mortality risk. Sarcopenia is marked by a decline in both muscle strength and mass, with muscle strength being the more accurate predictor of negative outcomes. In fact, muscle strength tends to decline 2–5 times faster than muscle mass^21,22.

By age 50, muscle mass declines by about 0.5%–1% each year, with muscle strength falling at 1%–3%, and muscle power—crucial for daily activities—decreasing by 3%–4% annually. After 75, the rate of strength loss accelerates to around 3%–4% per year^22,23,24.

Why does this happen? A key reason may be reduced physical activity as we age. But there’s also a phenomenon called "anabolic resistance," where older adults don’t respond to protein intake as efficiently as younger people. This means when older adults and younger adults eat the same amount of protein, the younger person’s body uses the protein more effectively for muscle maintenance and growth^12,25.

To combat this, it’s crucial for older adults to prioritize protein intake. Depending on their health and activity levels, protein needs vary²⁶:

• Healthy, sedentary older adults: Aim for at least 0.54 grams of protein per pound of body weight per day (1.2 g/kg).
• Older adults with an illness or injury: Should increase their intake to 0.73 grams per pound or more (≥1.6 g/kg).
• Active older adults or those seeking weight loss: Should aim for 0.73–1.1 grams per pound of body weight (1.6–2.4 g/kg).

While boosting protein intake to 0.54–0.73 grams per pound (1.2–1.6 g/kg) can help most older adults maintain or build muscle, it's not just about protein. For the best results, combining this protein intake with regular resistance training is essential¹¹. This approach helps counteract muscle loss and even build strength, keeping older adults healthier and more active for longer.

Daily Protein for Pregnant Women

Pregnancy is a time of profound physiological transformation, driven by an increase in metabolic processes. The body experiences a notable rise in protein turnover, synthesis, and tissue growth, making dietary protein a crucial element for both maternal and fetal health²⁷. The importance of protein becomes even more evident when considering its role in minimizing pregnancy risks such as stillbirth, low birth weight, and small-for-gestational-age outcomes²⁸.

Understanding Protein Needs During Pregnancy
The current RDA for pregnant women is set at 0.5 grams per pound of body weight per day (1.1 g/kg)². This recommendation is calculated based on three components:

• The general RDA for healthy adults: 0.36 g/lb (0.8 g/kg).
• Protein requirements for maternal tissue accretion.
• Protein requirements of the developing fetus.

However, the RDA may not fully address the unique demands of pregnancy. Some studies suggest that this figure may underestimate the true protein requirements for optimal health during gestation, particularly in more active women or those with higher physiological demands^29,30.

Reevaluating Protein Requirements: Are They Sufficient?
Emerging research also points to higher protein needs during different stages of pregnancy. A notable study recommends increasing protein intake during both early and late gestation³¹:

• Early Gestation (Weeks 11–20): During this phase, protein requirements may increase to 0.75 g/lb (1.66 g/kg).
• Late Gestation (Weeks 32–38): As the fetus grows and maternal tissue expansion continues, intake may increase to around 0.8 g/lb (1.77 g/kg).

These figures suggest that while the standard RDA provides a baseline, it might fall short of meeting the actual demands placed on a pregnant body, particularly in the later stages when the fetus is rapidly growing.

Tailoring Protein Intake to Individual Needs
It’s important to recognize that these recommended intake levels stem from general studies and may not apply universally. Pregnancy is a deeply individual experience, influenced by factors like physical activity, metabolic rate, and whether the mother is carrying more than one child. For these reasons, a personalized approach is always advisable, ensuring that any dietary adjustments are made in consultation with a healthcare provider, particularly an obstetrician/gynecologist.

Daily Protein for Lactating Women

Lactation, like pregnancy, introduces unique nutritional demands, particularly when it comes to protein intake. While the research on how breastfeeding impacts protein requirements is still somewhat limited³², certain patterns are clear. Women are able to maintain breast milk production across a broad range of nutritional statuses. Even in cases where a woman's BMI is below 18.5, milk production tends to remain consistent³³. This is largely driven by the infant's needs, which are the primary regulators of milk supply^34,35.

Establishing Protein Guidelines for Lactating Women
The current RDA for lactating women is set at 0.59 grams per pound of body weight per day (1.3 g/kg)². This figure is based on adult protein needs plus an estimated amount to cover the protein content in breast milk. However, as with many general guidelines, this recommendation might not be optimal for all lactating women.

• Some studies have challenged the adequacy of this recommendation:
  Nitrogen Balance and Protein Intake: One study reported that 50% of lactating women consuming 0.68 g/lb (1.5 g/kg) were in a state of negative nitrogen balance, suggesting that they were not receiving enough protein³⁶.
• Protein Turnover Regulation: Another study found that protein turnover rapidly decreases when intake is between 0.45–0.68 g/lb (1.0–1.5 g/kg), suggesting that the body may adapt to insufficient protein intake by conserving what little it receives³⁷.

Emerging Research on Optimal Protein Intake
Preliminary evidence suggests that exclusively breastfeeding women, particularly those 3–6 months postpartum, may need more protein than the current recommendations suggest. According to a study using the IAAO technique, lactating women might require between 0.77–0.86 g/lb (1.7–1.9 g/kg)³⁸.

In light of this, lactating women are encouraged to aim for a minimum intake of 0.77 g/lb (1.7 g/kg) to meet their body’s demands. However, more research is needed to confirm these findings and to understand how protein needs might change for women breastfeeding multiples or those with other unique physiological conditions.

While general guidelines can provide useful benchmarks, protein requirements during lactation can vary significantly based on individual needs, lifestyle, and the number of children being breastfed. As always, consulting with a healthcare provider is the best course of action when adjusting dietary intake during this critical phase.