Protein needs are given in grams per kilogram of body weight per day. The US recommended dietary allowance (RDA) is 0.8 g/kg, the minimum to prevent deficiency in healthy adults. Sports nutrition position stands (for example the International Society of Sports Nutrition) recommend about 1.4-2.0 g/kg for people who exercise and up to 2.2 g/kg or a little higher when building muscle or dieting. Older adults are often advised 1.0-1.2 g/kg to limit muscle loss. Spreading protein over 3-4 meals of 20-40 g each is a common practical target. Protein has about 4 calories per gram. People with kidney disease should follow their doctor’s advice instead of these ranges.
| Body weight | RDA (0.8 g/kg) | Active (1.2-1.6 g/kg) | Muscle gain (1.6-2.2 g/kg) |
|---|---|---|---|
| 50 kg (110 lb) | 40 g | 60-80 g | 80-110 g |
| 60 kg (132 lb) | 48 g | 72-96 g | 96-132 g |
| 70 kg (154 lb) | 56 g | 84-112 g | 112-154 g |
| 80 kg (176 lb) | 64 g | 96-128 g | 128-176 g |
| 90 kg (198 lb) | 72 g | 108-144 g | 144-198 g |
| 100 kg (220 lb) | 80 g | 120-160 g | 160-220 g |
Research supports about 1.6-2.2 g per kg of body weight per day. For a 70 kg (154 lb) person that is 112-154 g per day.
Higher protein (about 1.6-2.4 g/kg) helps you feel full and protects muscle while you eat fewer calories, especially if you also lift weights.
It depends on your weight and goal. 100 g is above the RDA (0.8 g/kg) for anyone under 125 kg, and enough for muscle gain at 1.6 g/kg if you weigh about 62 kg (137 lb) or less. A 90 kg person building muscle would aim for 144-198 g.
Healthy adults tolerate intakes up to about 2 g/kg and often more without harm. People with kidney disease should limit protein under medical supervision.
General information only, not medical advice. Talk to a doctor before starting a new exercise or diet programme, especially if you have a health condition.
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