How Much Protein Do You Need Every Day?

Protein does more than build muscle at the gym. It helps repair tissue, supports immune function, keeps you full between meals, and becomes more important as we lose muscle mass with age — a process called sarcopenia.

How much protein do adults need?

General guidelines for healthy adults:

• Minimum: about 0.8 grams per kilogram of body weight (0.36 g per pound)
• Active adults: 1.0–1.2 g/kg supports recovery and maintenance
• Very active or strength training: up to 1.4–1.6 g/kg may be appropriate

For a 160 lb (73 kg) person at moderate activity, that is roughly 88–105 grams per day.

Use our Protein Calculator for a personalized number based on your weight and activity level.

Why protein matters after 50

Muscle mass naturally declines with age. Adequate protein, combined with resistance exercise, helps slow that loss. Protein also stabilizes blood sugar when paired with carbohydrates at meals.

Many people under-eat protein at breakfast and lunch, then overload at dinner. Spreading intake across the day works better.

Easy protein sources

Food	Approximate protein
3 oz chicken or fish	21–25 g
1 cup Greek yogurt	15–20 g
2 eggs	12 g
1 cup lentil soup	12–15 g
1 oz nuts	6 g
1 cup milk	8 g

A palm-sized portion of protein at each meal is a simple visual guide — no scale required.

Signs you might need more

• Feeling hungry soon after meals
• Slow recovery from exercise
• Unintended weight loss with muscle loss
• Frequent fatigue (many causes — talk to your doctor)

When to talk to your doctor

Kidney disease, liver conditions, and certain medications can change protein needs. Do not dramatically increase intake without guidance if you have chronic illness.

Bottom line

Most adults benefit from prioritizing protein at every meal, especially breakfast. Calculate your target, then build familiar meals around whole-food sources you already enjoy.