Most healthy adults need about 0.8 grams of protein per kilogram of body weight each day. This is about 0.36 grams per pound, or around 54 grams per day for someone who weighs 150 pounds. Some people may need more, depending on age, activity level, pregnancy, or health status.
Protein helps maintain muscle, supports healing, and is part of a balanced diet. The usual recommended range is about 10% to 35% of daily calories from protein. Good protein sources can include lean meats, poultry, eggs, seafood, beans, lentils, nuts, seeds, soy foods, and dairy. Read more about high protein foods that you can include in your diet.
People who exercise regularly, older adults, or those trying to preserve muscle may need more than the minimum amount. Some sources suggest about 1.0 to 1.2 grams per kilogram for older adults, and higher ranges for regular or intense exercise. Very high protein intake may not be appropriate for everyone. Learn about symptoms of consuming too much protein and the consequences it can lead to.
Anyone with kidney disease, liver disease, pregnancy, or a major medical condition should ask a doctor or registered dietitian before changing protein intake. Avoid using protein supplements as a substitute for medical or nutrition care.