How much protein should an average adult eat daily?

Short answer
- Minimum (RDA): 0.8 grams of protein per kilogram of body weight per day (g/kg/day) for most healthy adults.
- Practical/optimal range for many people: about 1.0–1.6 g/kg/day.
- Athletes or heavy resistance training: roughly 1.2–2.0 g/kg/day.
- Older adults (to preserve muscle): about 1.0–1.2 g/kg/day or a bit higher if frail or recovering from illness.

How to calculate
1. Convert body weight: pounds ÷ 2.2 = kilograms.
2. Multiply by desired g/kg.
Example for a 70 kg (154 lb) adult:
- RDA: 70 × 0.8 = 56 g/day
- Practical: 70 × 1.2 = 84 g/day
- Athlete upper: 70 × 1.8 = 126 g/day

Other useful points
- AMDR (Acceptable Macronutrient Distribution Range): 10–35% of total calories from protein. On a 2,000 kcal diet that equals about 50–175 g/day.
- Spread protein evenly across meals (roughly 20–30 g/meal) to support muscle protein synthesis.
- Protein needs increase in pregnancy, breastfeeding, illness, injury, or during intense training. People with kidney disease should follow medical advice about protein intake.
- Aim for a mix of high-quality protein sources (animal or complementary plant proteins) to meet essential amino acid needs.

If you want, tell me your weight and goal (maintain, lose fat, build muscle, older adult, etc.) and I’ll calculate a target range for you.