Short answer: Reference intakes for healthy adults are about 0.8 g of protein per kilogram of body weight a day (0.83 g/kg in Europe), roughly 58 g for a 70 kg (154 lb) adult. The current US Dietary Guidelines set a higher goal of 1.2–1.6 g/kg. Older adults, people who train and people losing weight are usually advised to aim higher. Spread it over your meals, and if you have kidney disease, ask your doctor first.
Protein supplies the amino acids your body uses to build and repair muscle and other tissues. Official numbers differ because they answer different questions. Here is what each one means, how to pick a target, and which foods and snacks get you there.
These figures are for healthy adults. If you have kidney or liver disease, are pregnant or breastfeeding, are planning meals for a child, or have a history of disordered eating, talk to your doctor or a registered dietitian first.
How much protein do you need per day?
Reference intakes cover what the majority of healthy people need. EFSA, the European Food Safety Authority, sets a Population Reference Intake of 0.83 g of protein per kilogram of body weight a day for adults, including older adults, for a normal mix of animal and plant protein. It also notes that average intakes in Europe are often at or above that level. The US Recommended Dietary Allowance (RDA) is 0.8 g/kg.
The current Dietary Guidelines for Americans, 2025–2030, published in January 2026, go further: prioritize protein foods at every meal, with protein goals of 1.2–1.6 g/kg a day, adjusted to your calorie needs. A practical way to use both: treat about 0.8 g/kg as the floor and 1.2–1.6 g/kg as an everyday range.
| Body weight | Reference intake (0.83 g/kg) | US goal (1.2–1.6 g/kg) |
|---|---|---|
| 50 kg (110 lb) | 42 g | 60–80 g |
| 60 kg (132 lb) | 50 g | 72–96 g |
| 70 kg (154 lb) | 58 g | 84–112 g |
| 80 kg (176 lb) | 66 g | 96–128 g |
| 90 kg (198 lb) | 75 g | 108–144 g |
| 100 kg (220 lb) | 83 g | 120–160 g |
When you need more protein
Older adults
With age, muscles respond less strongly to the protein you eat. The PROT-AGE expert group recommends at least 1.0–1.2 g/kg a day for people over 65, at least 1.2 g/kg for those who are active, and 1.2–1.5 g/kg for most older adults with an acute or chronic illness. The US guidelines also note that some older adults need fewer calories but the same or more protein, while EFSA kept 0.83 g/kg. If you are losing weight, strength or appetite, ask your doctor.
Regular training
If you train regularly, the International Society of Sports Nutrition (ISSN) considers 1.4–2.0 g/kg a day sufficient for most exercising people.
Losing weight
In a calorie deficit, some of the weight you lose can be muscle; enough protein plus strength training helps you keep it. The ISSN notes that resistance-trained people may need 2.3–3.1 g/kg during a deficit to retain as much lean mass as possible. For most people, the 1.2–1.6 g/kg range is a practical start. Plan it together with your calorie deficit and macro targets, and if you take a GLP-1 medicine, see nutrition on GLP-1 medication.
Pregnancy and breastfeeding
EFSA adds 1 g, 9 g and 28 g a day in the first, second and third trimester, and 19 g a day in the first six months of breastfeeding (13 g after that).
How to spread protein over your meals
The US guidelines say to prioritize protein foods at every meal, and the ISSN suggests about 0.25 g/kg of high-quality protein per meal, or 20–40 g, every 3–4 hours. For older adults, PROT-AGE found the evidence on timing not yet strong enough for specific advice, so treat spreading as a sensible habit, not a strict rule.
- Anchor each meal with a protein food: eggs, yogurt, lentils, tofu, fish, chicken or cheese.
- Fix the lightest meal first. If one meal is mostly bread, rice or cereal, add protein there.
Worked example: about 100 g for a 70 kg person
Say you weigh 70 kg (154 lb). The US range is 84–112 g (70 × 1.2 and 70 × 1.6), so you aim for about 100 g:
| Meal | What you eat | Protein |
|---|---|---|
| Breakfast | 170 g (6 oz) plain nonfat Greek yogurt with 40 g (½ cup) oats | 23 g |
| Lunch | 198 g (1 cup) cooked lentils, as soup or salad, with 2 slices of whole-wheat bread | 26 g |
| Snack | 113 g (½ cup) 2% cottage cheese | 12 g |
| Dinner | 100 g (3.5 oz) roast chicken breast with 185 g (1 cup) cooked quinoa | 39 g |
| Total | about 100 g |
Each main meal lands between 20 and 40 g, and the day comes to about 1.4 g/kg. Swap the chicken for 200 g (7 oz) of firm tofu, about 35 g of protein, and the total stays close to 100 g.
Protein-rich foods: grams per portion
Values are rounded from USDA FoodData Central, using cooked weights for meat, fish, legumes and grains. For packaged foods, check your product’s label.
| Food | Portion | Protein | Energy |
|---|---|---|---|
| Chicken breast, skinless, roasted | 100 g (3.5 oz) | 31 g | 165 kcal |
| Shrimp, cooked | 100 g (3.5 oz) | 24 g | 99 kcal |
| Sardines in oil, drained | 1 can, 92 g (3.2 oz) | 23 g | 191 kcal |
| Salmon, farmed, cooked | 100 g (3.5 oz) | 22 g | 206 kcal |
| Tuna, light, canned in water, drained | 100 g (3.5 oz) | 19 g | 86 kcal |
| Tempeh | 100 g (3.5 oz) | 20 g | 192 kcal |
| Tofu, firm | 100 g (3.5 oz) | 17 g | 144 kcal |
| Lentils, cooked | 198 g (1 cup) | 18 g | 230 kcal |
| Chickpeas, cooked | 164 g (1 cup) | 15 g | 269 kcal |
| Quinoa, cooked | 185 g (1 cup) | 8 g | 222 kcal |
| Whole-wheat bread | 2 slices, 64 g | 8 g | 161 kcal |
High-protein snacks
A good protein snack gives a meaningful amount of protein for its calories. Nuts and seeds are calorie-dense, so measure them once. Values are rounded from USDA FoodData Central.
| Snack | Portion | Protein | Energy |
|---|---|---|---|
| Edamame, cooked | 155 g (1 cup) | 18 g | 188 kcal |
| Greek yogurt, plain, nonfat | 170 g (6 oz) | 17 g | 100 kcal |
| Hard-boiled eggs | 2 large, 100 g | 13 g | 155 kcal |
| Cottage cheese, 2% fat | 113 g (½ cup) | 12 g | 92 kcal |
| Beef jerky | 28 g (1 oz) | 9 g | 116 kcal |
| Pumpkin seeds, roasted | 28 g (1 oz) | 8 g | 163 kcal |
| Mozzarella cheese stick, part-skim | 28 g (1 oz) | 7 g | 72 kcal |
| Soy milk, unsweetened, fortified | 240 ml (1 cup) | 7 g | 80 kcal |
| Peanut butter | 32 g (2 tbsp) | 7 g | 191 kcal |
| Almonds | 28 g (1 oz, about 23 nuts) | 6 g | 164 kcal |
- Compare protein with calories. Nonfat Greek yogurt gives about 17 g for 100 kcal; almonds about 6 g for 164 kcal.
- Check packaged “protein” snacks. Bars and drinks vary widely, so compare grams of protein per serving and the serving size – see how to read a nutrition label.
Plant vs animal protein
Essential amino acids must come from food. Animal and dairy proteins have the highest share of them and soy is a complete protein too, the ISSN notes, while many other plant proteins are low in one or more. That’s why the US guidelines advise vegetarians and vegans to diversify plant protein sources for amino acid balance.
In practice, mix legumes, soy, whole grains, nuts and seeds across the day; the ISSN notes that with careful choices a vegetarian diet can provide complete protein. Vegan diets can fall short in protein and several vitamins and minerals, the US guidelines add, so a dietitian can help you check for gaps.
Is a high-protein diet safe? The kidney disease caveat
With chronic kidney disease (CKD), protein needs are individual. The NIDDK, part of the US National Institutes of Health, explains that some people with CKD may need moderate amounts of protein so waste doesn’t build up in the blood, that too little can lead to malnutrition, and that people on dialysis may need more. PROT-AGE also makes an exception for older people with severe kidney disease (eGFR below 30 mL/min/1.73 m²) who are not on dialysis: they may need to limit protein.
If you have kidney disease or reduced kidney function, agree on a protein target with your doctor or dietitian before raising it. The same goes for any chronic disease, as the US guidelines advise.
How Portiva helps
Portiva sets calorie and macro targets, including protein, that adapt to your weight trend and logs, and explains them in plain words. Log by photo, live camera scan, voice, text or barcode; every item shows its portion in grams or household measures, and you can edit anything before saving. In GLP-1 mode (Pro) you also get a daily protein floor; it never suggests or changes a dose.
Frequently asked questions
How much protein do I need to lose weight?
There is no single official figure for weight loss. The current US Dietary Guidelines set 1.2–1.6 g per kilogram of body weight a day for adults in general, and the ISSN notes that resistance-trained people may need 2.3–3.1 g/kg to keep as much lean mass as possible in a calorie deficit. Pair protein with strength training.
How much protein do I need to build muscle?
For most people who train regularly, the International Society of Sports Nutrition considers 1.4–2.0 g per kilogram of body weight a day sufficient, ideally spread over meals of about 20–40 g every 3–4 hours. For a 75 kg (165 lb) person, that is about 105–150 g a day.
Should I use my current weight or my goal weight?
Guidelines express protein per kilogram of body weight, and for most people current weight works. If you have a lot of weight to lose, multiplying by your current weight can give a very high number; a doctor or registered dietitian can suggest which weight to base your target on. Whichever you choose, use it consistently.
How much protein is in an egg?
One large hard-boiled egg, about 50 g, has about 6 g of protein and 78 kcal, according to USDA FoodData Central. Two eggs give about 13 g – a good start for breakfast but short of 20 g, so add yogurt, cheese, beans or whole-grain bread for a fuller meal.
Sources
- EFSA sets population reference intakes for protein, European Food Safety Authority (2012).
- Dietary Guidelines for Americans, 2025–2030, U.S. Department of Agriculture and U.S. Department of Health and Human Services (2026).
- International Society of Sports Nutrition Position Stand: protein and exercise, Jäger R et al., Journal of the International Society of Sports Nutrition (2017).
- Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group, Bauer J et al., Journal of the American Medical Directors Association (2013).
- Healthy Eating for Adults with Chronic Kidney Disease, National Institute of Diabetes and Digestive and Kidney Diseases, NIH.
- FoodData Central (SR Legacy data), U.S. Department of Agriculture, Agricultural Research Service (2018).