Protein is one of the body’s key macronutrients, along with carbohydrates and fats. It plays a vital role in building and maintaining tissues, supporting bodily functions, and keeping you healthy. However, the amount of protein a person needs daily can vary depending on several factors like age, activity level, muscle mass, and overall health.

Most health organizations recommend moderate protein intake, but opinions vary widely on how much is ideal.

In the United States, the FDA recommends about 50 grams of protein per day for the average adult. Still, your actual needs may be higher or lower depending on lifestyle, health, and individual factors.

This guide breaks down how much protein you may need depending on your goals—whether it’s maintaining health, losing weight, or building muscle.

What Is Protein and Why Do You Need It?

Protein is essential for the structure and function of your body. It’s used to form muscles, organs, skin, hormones, enzymes, and neurotransmitters.

Proteins are made from amino acids. While your body can make some of these, others—called essential amino acids—must come from your diet.

Animal-based foods such as meat, eggs, and dairy usually contain all essential amino acids. On the other hand, plant-based sources might lack some, but with proper planning and variety, it’s entirely possible to meet protein needs on a vegan or vegetarian diet. Vegan protein powders and fortified foods can also help meet your daily requirements.

Protein and Weight Management

Increasing your protein intake can help with weight loss. This is because protein supports a higher metabolic rate and helps reduce hunger, making it easier to eat fewer calories.

A 2020 review of studies found that long-term high-protein diets can support weight loss, help keep weight off, and lower the risk of obesity-related illnesses.

Protein for Muscle Growth and Strength

Your muscles are constantly being repaired and rebuilt. To grow muscle, your body needs to build more muscle protein than it breaks down.

That’s why people who lift weights or do strength training often increase their protein intake. A 2018 study review found that protein supplements significantly enhanced muscle size and strength in adults who followed a resistance training program. According to the study, around 1.6 grams of protein per kilogram of body weight per day is sufficient for supporting muscle growth.

Protein During Pregnancy

During pregnancy, protein requirements increase to support the baby’s development and changes in the parent’s body.

The USDA’s Dietary Guidelines suggest around 70 grams of protein per day for pregnant individuals, which typically falls between 10–35% of daily calorie intake.

Those who are breastfeeding also need more protein. Healthy options include lean meat, dairy, legumes, and low-mercury fish such as salmon, sardines, and anchovies. It’s best to avoid high-mercury fish like shark, swordfish, and king mackerel.

Other Times When Protein Needs Go Up

If you’re more physically active—whether from your job or regular exercise—your protein needs will be higher than someone who is mostly sedentary.

Older adults also require more protein to maintain muscle mass and prevent age-related muscle loss and bone weakening. Experts recommend around 1 to 1.2 grams per kilogram of body weight per day for older adults to help protect against conditions like osteoporosis and sarcopenia.

Are High-Protein Diets Harmful?

Some early research raised concerns that too much protein could harm the kidneys. However, there’s no solid evidence linking high protein intake to kidney damage in healthy individuals.

That said, people with existing kidney conditions may need to adjust their protein intake—typically lower if not on dialysis, and higher if they are. It’s important for individuals with kidney issues to consult a doctor before making any dietary changes.

For most healthy people, eating more protein doesn’t pose any health risks and may offer several benefits.

Meeting Your Protein Needs

There are many nutritious, high-protein foods to choose from, such as:

• Tofu, tempeh, and other plant-based protein alternatives

• Lean meats like chicken or turkey

• Fish and seafood

• Eggs

• Milk and Greek yogurt

• Legumes (beans, lentils, chickpeas)

• Quinoa

• Nuts and seeds

Tracking your exact protein intake isn’t usually necessary. Simply aim to include a good source of protein in each meal, and you’ll likely reach your daily needs.

Understanding Protein Amounts in Foods

One common source of confusion is the difference between the weight of a food item and the amount of actual protein it contains.

For example:

• An 8-ounce steak (226 g) contains around 61 grams of protein.

• One large egg (46 g) contains about 6 grams of protein.

So, when you see “grams of protein,” it refers to the actual nutrient—not the total food weight.

General Guidelines for Most People

If you’re moderately active and of average weight, protein should make up about 10–35% of your daily calories. For someone on a 2,000-calorie diet, that translates to 50–175 grams of protein per day.

Considering the potential health benefits and the low risk of side effects in healthy people, it’s generally better to aim for the higher end of that range rather than the lower end.

Final Thoughts

Protein is an essential nutrient that supports muscle repair, immune function, healthy bones, and much more.

While the general recommendation is 50 grams per day for the average adult, your individual needs may be higher depending on your age, activity level, and health status.

Eating a balanced diet that includes high-quality protein at each meal is one of the most effective ways to meet your body’s needs and maintain long-term health.