Quick answer (TL;DR): The long-standing minimum protein intake is 0.8 grams per kilogram of body weight a day (g/kg). The new US Dietary Guidelines for 2025 to 2030, released in January 2026, set a higher protein goal of 1.2 to 1.6 g/kg a day. People who train regularly may benefit from 1.4 to 2.0 g/kg, and older adults should aim for at least 1.0 to 1.2 g/kg. Muscle gains level off around 1.6 g/kg, and higher protein has not been shown to harm healthy kidneys.
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How much protein do you really need?
The familiar 0.8 g/kg figure is a minimum to prevent deficiency, not an optimal target. Here is how the main recommendations compare:
| Who | Daily target | Source |
|---|---|---|
| Healthy adult (minimum) | 0.8 g/kg | Recommended Dietary Allowance (RDA), US |
| General healthy adult | 1.2 to 1.6 g/kg | Dietary Guidelines for Americans, 2025 to 2030 |
| Older adult (65+) | At least 1.0 to 1.2 g/kg, and 1.2 or more if active | PROT-AGE expert group |
| Active or training adult | 1.4 to 2.0 g/kg | International Society of Sports Nutrition (ISSN) |
| Building muscle (ceiling) | About 1.6 g/kg, where gains level off | Morton et al. meta-analysis of 49 trials |
These are mainly US and sports-science recommendations. Guidelines in other countries may differ, and individual needs vary.
Why is everyone talking about protein in 2026?
On January 7, 2026, the US Department of Health and Human Services and the US Department of Agriculture released the Dietary Guidelines for Americans, 2025 to 2030. They set a protein goal of 1.2 to 1.6 g/kg of body weight a day, about 50% to 100% above the old 0.8 g/kg figure, and they present food in a new inverted pyramid with protein, dairy and healthy fats alongside vegetables and fruit at the top.
The RDA itself has not changed: it remains 0.8 g/kg a day for healthy adults. The new guidelines say that some groups, including older adults and active people, may benefit from higher intakes. This post works out what that means for your plate, number by number.
What does protein actually do?
Protein is not just for gym-goers. It is the raw material your body uses to:
- Build and repair muscle, including recovery from workouts and everyday wear
- Support bones, skin, hair and nails
- Make enzymes and hormones that run digestion, metabolism and more
- Support the immune system, because antibodies are proteins
- Keep you full, since protein is more filling than carbohydrate or fat, which is why higher-protein meals can make weight management easier
Unlike carbohydrate and fat, your body has no real protein store to draw on. Muscle is the fallback, and that is what you do not want to lose.
How do you calculate your protein number?
If you know your weight in kilograms, multiply it by your target. If you know it in pounds, divide by 2.2 first. For example:
| Body weight | Minimum (0.8 g/kg) | New US goal (1.2 to 1.6 g/kg) | Training (1.6 g/kg) |
|---|---|---|---|
| 50 kg (110 lb) | 40 g a day | 60 to 80 g a day | 80 g a day |
| 60 kg (132 lb) | 48 g a day | 72 to 96 g a day | 96 g a day |
| 75 kg (165 lb) | 60 g a day | 90 to 120 g a day | 120 g a day |
| 90 kg (198 lb) | 72 g a day | 108 to 144 g a day | 144 g a day |
Your target depends on your own weight, so there is no single number that fits everyone. Many people find it easier to aim for roughly 25 to 40 grams at each main meal, adjusted to their body size and total goal.
Does more protein mean more muscle?
Up to a point, and then it stops. A meta-analysis of 49 trials with 1,863 adults found that protein supplementation added small gains in strength and fat-free mass during resistance training. The gains leveled off at a total intake of about 1.6 g/kg a day, although the plausible range was wide (roughly 1.0 to 2.2 g/kg).
In plain terms, if you train and eat around 1.6 g/kg, you are near the top of the benefit curve. Eating 2.5 g/kg is unlikely to build meaningfully more muscle, and it mostly costs more and crowds out other foods. Without resistance training, extra protein does little for muscle on its own.
Is high protein bad for your kidneys?
This is the most persistent protein myth, and the evidence does not support it for healthy people. A meta-analysis of 28 randomized trials with 1,358 adults compared higher-protein diets (at least 1.5 g/kg, or 20% of calories, or 100 g a day) with normal or lower intakes. The change in kidney filtration (GFR) over time did not differ between the groups.
The review excluded people with kidney disease, so its results do not apply to them, and longer-term data are more limited. The honest exceptions:
- Existing kidney disease: people with kidney disease may need to limit protein. Talk to a doctor before raising your intake.
- A history of kidney stones, or unsure about your kidney health: ask your doctor first.
- Very high intakes for a long time: intakes above about 2 g/kg a day have less long-term safety data, so they are not usually advised for the general public.
For healthy adults, protein in the 1.2 to 1.6 g/kg range has not been shown to harm kidney function.
How much protein do you need per meal?
Many sources suggest roughly 25 to 40 grams per meal. The old claim that "your body can only use 30 grams per meal" is a myth: your body absorbs more than that. Even so, spreading protein across meals tends to work better for muscle than eating most of it at dinner.
Simple ways to reach 25 to 40 g in a meal: 3 eggs (about 18 g) plus a cup of yogurt (about 10 g) at breakfast; fish or chicken (about 25 g) at lunch; dal or tofu with rice and a boiled egg at dinner.
What are the best protein sources?
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast | 85 g (3 oz), cooked | About 26 g |
| Salmon | 85 g (3 oz), cooked | About 20 g |
| Eggs | 2 large | About 12 g |
| Greek yogurt | 170 g (3/4 cup) | About 15 g |
| Milk | 1 cup (240 ml) | About 8 g |
| Lentils (dal) | 1/2 cup, cooked | About 9 g |
| Chickpeas | 1/2 cup, cooked | About 7 g |
| Black beans | 1/2 cup, cooked | About 8 g |
| Tofu | 1/2 cup | About 10 g |
| Almonds | 28 g (1 oz) | About 6 g |
Values are approximate and vary by brand and preparation. Animal foods give complete protein (all essential amino acids) in one package. Plant foods can do the same job when you combine them across the day, such as dal with rice or beans with bread, and eat a little more of them, since most plant proteins are slightly lower in some amino acids.
Do you need protein powder?
No. Powder is convenience, not a requirement. It can help on busy days or when appetite is low, and it is one of the cheapest ways to add 20 to 25 g. Whole foods bring fiber, vitamins and minerals that powder lacks.
If you do buy powder, choose a plain whey or plant protein with a short ingredient list, look for third-party testing (for example NSF Certified for Sport or Informed Sport), and be wary of blends that hide the dose behind "proprietary" labels.
Who needs more protein, and who needs less?
- Older adults need more, not less. At least 1.0 to 1.2 g/kg a day helps fight age-related muscle loss.
- People losing weight may benefit from the higher end (1.2 to 1.6 g/kg), because trials suggest higher-protein diets help preserve lean mass while fat comes off. See our guide to sustainable weight management.
- Pregnant women need more: the US RDA rises to about 1.1 g/kg a day. Ask a doctor or midwife what is right for you.
- People with kidney disease may need less, and should follow a clinician's guidance rather than a general target.
What protein myths do people believe in the community?
From my community health work, these are the protein beliefs I hear most often, and what the evidence says.
"Protein is only for bodybuilders."
Everyone needs protein. Your body uses it to maintain muscle, make enzymes and antibodies, and repair tissue. Children, pregnant women and older adults need enough protein just as much as people who lift weights.
"Plant protein is poor and incomplete."
Plant foods can supply all the essential amino acids when you eat a variety across the day. Soy foods are complete protein on their own, and classic combinations such as dal with rice or beans with bread work well together. You may need slightly larger portions, but plant protein is a good source.
"Too much protein ruins the kidneys."
For healthy people, higher-protein diets have not been shown to damage the kidneys (see the trial review above). If you already have kidney disease, or you are unsure about your kidney health, talk to a doctor before increasing protein.
"Eating meat or fish every day gives enough protein."
The portion size matters, not just whether the food appears on the plate. A small piece of fish or chicken in a curry, about 30 g cooked, gives only roughly 7 to 9 g of protein. Add eggs, dal, milk or yogurt through the day to reach your target.
"If my stomach is full, I must be getting enough protein."
Feeling full shows you ate a lot of food, not necessarily a lot of protein. A meal that is mostly rice or bread can fill you up yet contain little protein. Include a protein food such as dal, egg, fish, chicken or yogurt at every main meal.
Do all experts agree with the new 1.2 to 1.6 g/kg goal?
No. Some experts note that the goal rests largely on a rapid review of weight-management trials, and that most people already eat enough protein while fiber is under-emphasized. The goal is a reasonable target for many adults, but it is a guideline, not a prescription, and the rest of your diet still matters. For more on the basics, see our 10 evidence-based nutrition tips.
Frequently Asked Questions
Is 100 grams of protein a day too much?
It depends on your weight. At 75 kg, 100 g is about 1.3 g/kg, which sits inside the 1.2 to 1.6 g/kg range in the new US guidelines. At 50 kg, 100 g is 2 g/kg, which is more than most people need. Divide your target by your body weight to check.
Can I get enough protein without meat?
Yes. Lentils (dal), chickpeas, beans, soy foods, eggs, milk, yogurt, nuts and whole grains can cover your needs. You may need a little more food and more variety across the day.
Does protein make you gain weight?
Only eating more calories than you use leads to weight gain. Protein is the most filling of the three macronutrients, and trials suggest higher-protein diets help preserve lean mass during weight loss.
Is it bad to eat protein at night?
No. Your total protein intake across the day matters far more than timing. A protein-rich evening snack, such as yogurt, is fine and may even help overnight muscle repair.
Do I need protein if I do not exercise?
Yes, but you can aim for the lower end of your range. Everyone needs protein to maintain muscle, immunity and other body functions, not only athletes.
What happens if I eat too little protein?
Over weeks and months, too little protein may lead to gradual muscle loss, weaker immunity, slower wound healing and constant hunger. Older adults are most at risk, because appetite and intake often fall just as needs rise.
The bottom line
The old number, 0.8 g/kg, was a floor to prevent deficiency, not a target for health. The 2026 US guidelines moved the goalpost to 1.2 to 1.6 g/kg, a range that may better support muscle, fullness and healthy aging. Work out your number (weight in kg multiplied by 1.2 to 1.6), spread it across your meals, and get it mostly from real food. If you have kidney disease, are pregnant, or take medicines that affect the kidneys, check with a clinician first.
Sources
- U.S. Department of Health and Human Services and U.S. Department of Agriculture: Dietary Guidelines for Americans, 2025 to 2030
- Oklahoma State University Extension: The new Dietary Guidelines for Americans (2025 to 2030)
- Jager et al.: International Society of Sports Nutrition Position Stand, Protein and Exercise (2017)
- Morton et al.: Protein supplementation and resistance training, systematic review and meta-analysis (British Journal of Sports Medicine, 2018)
- Devries et al.: Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets (Journal of Nutrition, 2018)
General information only, not medical, healthcare, or psychological advice. Check current medical guidelines with a certified physician or licensed healthcare provider before acting on anything published here. Never disregard professional medical advice or delay seeking it because of something you read on this site.
