How much protein do you need?
The official minimum (RDA) is 0.8 g per kg of bodyweight, which is enough to avoid deficiency in a sedentary adult. For muscle building and fat loss, research – including a large 2018 meta-analysis – shows benefits levelling off around 1.6 g per kg, with 2.2 g per kg as a sensible upper target. That is 0.7–1 g per pound.
Protein for different goals
- General health: 0.8–1.2 g/kg
- Muscle gain: 1.6–2.2 g/kg
- Fat loss (keep muscle): 1.8–2.4 g/kg, higher when the deficit is bigger
- Older adults (65+): about 1.2–1.6 g/kg to slow muscle loss
Hitting your number with real food
Spread protein over 3–4 meals with 20–40 g each. Eggs, chicken, fish, Greek yogurt, paneer, tofu, dal and chickpeas all work – see our list of high-protein foods for muscle building and the vegetarian Indian options.
Frequently asked questions
Is too much protein bad for your kidneys?
In healthy people, intakes up to about 2.2 g/kg are not shown to harm the kidneys. People with existing kidney disease should follow their doctor’s advice.
Can I get enough protein as a vegetarian?
Yes. Dairy, eggs, paneer, lentils, beans, tofu and soy all contribute. You may need slightly larger portions to reach the same total.
Should I count protein by lean body mass?
You can, but bodyweight-based targets are simpler and work well for most people.
Results are estimates for general information and are not medical advice. See our disclaimer. Talk to a doctor or registered dietitian before making major changes to your diet or training.