How Much Protein Do You Really Need Per Day?

Protein is an essential nutrient that serves as a building block in your body. It helps build and repair cells, and supports growth and development throughout your life. Daily protein needs vary by age, sex, physical activity, and health status, but most adults should get between 10% and 35% of their daily calories from protein.

Daily Protein Needs

The U.S. Department of Agriculture (USDA) publishes the Dietary Guidelines for Americans every five years. The guidance published in 2026 recommends that adults aim for between 1.2 and 1.6 grams of protein per kilogram (g/kg) of body weight—nearly double the previous recommendation of 0.8 g/kg.

The updated guidance focuses on a broader range of macronutrients, especially protein, to help support “nutrient adequacy.” In contrast, the previous guidance focused primarily on minimum intake levels to prevent nutrient deficiencies.

How to Determine Your Protein Target

Below is an example of what protein intake could look like for a person weighing 150 pounds (68 kg) and following a 2,000-calorie-per-day diet:

• 0.8 g/kg = 54.4 grams of protein daily
• 1.2 g/kg = 81.6 grams of protein daily
• 1.6 g/kg = 108.8 grams of protein daily

To calculate your protein target, multiply your weight in kilograms (e.g., 68) by your protein target (e.g., 1.2 g/kg). Keep in mind that your needs will vary based on your age, weight, health status, and physical activity level.

If you are concerned about your protein intake and want recommendations tailored to your needs, consult a healthcare provider, such as a registered dietitian.

Factors That Influence Protein Needs

Physical characteristics and lifestyle can impact your protein requirements. Below are specific factors that influence your protein needs:

• Physical activity: Physically active people may require more protein per day to build and maintain muscle mass.
• Age: Older adults need adequate protein intake to help slow sarcopenia (age-related muscle loss).
• Health goals: A higher-protein diet may help with weight loss or maintenance.
• Medical conditions: People with certain medical conditions, such as chronic kidney disease, may be advised to follow a lower-protein diet, as it may help slow kidney damage.
• Pregnancy status: Dietary needs change during pregnancy, and the recommended protein intake increases.

What Happens If You Eat Too Much Protein?

There is not much good data on the health effects of very high-protein diets. Some cultures eat diets higher in protein than others. However, even in these cases, protein still usually comprises about 40% of caloric intake.

For healthy people who are not athletes, eating a diet containing 2 g/kg (136 g for 150 pounds) wasn’t associated with any negative effects. However, eating more than that could lead to symptoms such as:

A higher-protein diet has not been shown to have a negative effect on the heart. However, increasing plant protein intake was shown to lower the risks of death from heart disease or cancer in one study.

What Happens If You Don’t Eat Enough Protein?

Most people in the United States eat enough protein (including those who follow plant-based diets). However, food insecurity could lead to a lack of protein. Older adults may also be at risk of insufficient protein intake, as protein requirements increase with age. 

Some of the signs and symptoms of too little protein include:

• Problems with hair, skin, and nails
• Increased appetite
• Increased risk of infections
• Mood changes
• Muscle weakness

How to Increase Protein Intake

The first step is understanding which foods contain protein and focusing on consuming those with a higher protein content. Adding the following foods to your diet can help you meet your daily protein needs:

• Beans, peas, lentils
• Nuts and seeds
• Lean meats (e.g., chicken, turkey)
• Fish (e.g., salmon, tuna)
• Eggs
• Dairy products (e.g., yogurt, milk)
• Soy products (e.g., tofu)