Protein is a fundamental macronutrient—alongside carbohydrates and fats—that your body needs in large amounts to function properly. The ideal daily protein intake varies depending on several factors, including your age, activity level, muscle mass, and overall health status.

Although official nutrition guidelines recommend a moderate daily intake, there’s a range of expert opinions on the optimal amount of protein you should consume.

According to the U.S. Food and Drug Administration (FDA), the average adult should aim for about 50 grams of protein per day. However, this number can fluctuate based on your lifestyle, age, biological sex, and overall health.

This article explores how much protein is ideal for different lifestyles, including those focused on fat loss, muscle gain, and active living.

What Is Protein and Why Is It Important?

Protein is a crucial building material for the body. It’s involved in the structure and function of muscles, skin, tendons, and organs, as well as in the creation of hormones, enzymes, and neurotransmitters.

Proteins are made up of amino acids, some of which the body can produce on its own. Others—called essential amino acids—must be obtained through food.

Animal-based foods like meat and dairy typically provide all essential amino acids. While plant-based diets might require more planning to meet protein needs, they can still supply adequate protein through variety and supplementation. Vegan protein powders, legumes, tofu, and grains like quinoa can help round out a plant-based protein intake.

Protein and Weight Loss

If you’re trying to lose weight, increasing your protein intake can be beneficial. Weight loss happens when you burn more calories than you eat. Protein helps with both sides of this equation: it can increase your metabolic rate (calories out) and help reduce appetite (calories in).

A 2020 review found that long-term high-protein diets can enhance weight loss, lower the risk of regaining lost weight, and help prevent obesity-related conditions.

Building Muscle and Strength

Muscle tissue is constantly breaking down and rebuilding. To increase muscle size and strength, your body must build more muscle than it loses.

That’s why people aiming to build muscle often combine resistance training with higher protein intake. According to a 2018 meta-analysis, protein supplementation significantly improves muscle mass and strength in adults engaged in weight training. The study concluded that about 1.6 grams of protein per kilogram of body weight per day is sufficient for most people looking to build muscle.

Protein Needs During Pregnancy

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

The USDA Dietary Guidelines for Americans recommend about 70 grams of protein per day during pregnancy, which typically accounts for 10–35% of daily calorie intake.

Those who are breastfeeding also need increased protein levels. Good protein sources during this time include lean meats, dairy, legumes, and low-mercury fish like salmon, sardines, and anchovies. It’s important to avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.

Other Situations That Increase Protein Requirements

People with active lifestyles—whether they work physical jobs or are endurance athletes—usually need more protein than those who are sedentary.

Older adults also require more protein, roughly 1.0 to 1.2 grams per kilogram of body weight per day. Increased intake can help prevent conditions like osteoporosis and sarcopenia, which are common with aging.

Are There Any Risks to Eating More Protein?

There are concerns that high-protein diets could strain the kidneys. However, research shows no evidence that protein harms kidney function in healthy individuals.

That said, people with pre-existing kidney disease should consult a healthcare provider before increasing protein intake, as their needs can vary—particularly depending on whether they are on dialysis.

For healthy individuals, a moderately high protein intake is considered safe and beneficial.

How to Meet Your Daily Protein Needs

Protein-rich foods include:

• Tofu and tempeh

• Lean meats

• Fish

• Eggs

• Dairy (milk, Greek yogurt, cheese)

• Quinoa

• Legumes (beans, lentils)

• Nuts and seeds

Most people don’t need to count grams of protein daily. If you focus on including a good source of protein in each meal and eat a variety of whole foods, you’ll likely meet your needs naturally.

Understanding Protein Labels

It’s easy to confuse food weight with protein content. For instance:

• A 226-gram (8 oz) steak contains about 61 grams of protein.

• A 46-gram egg has around 6 grams of protein.

So, “grams of protein” refers to the nutrient itself—not the weight of the food it’s found in.

How Much Protein Does the Average Person Need?

For someone of average weight who isn’t very physically active, protein should make up 10–35% of total daily calories. On a 2,000-calorie diet, that’s approximately 50–175 grams of protein per day, depending on individual needs and goals.

Because there’s little risk and plenty of potential benefits, most people are better off erring on the side of slightly more protein rather than less.

Key Takeaways

Protein is vital to overall health. It supports muscle and bone strength, helps regulate metabolism, aids in immune function, and plays a role in countless cellular processes.

While 50 grams per day is a general guideline, your optimal intake depends on your age, activity level, and health status. Including high-quality protein in every meal can help you stay energized, support your fitness goals, and maintain good health over the long term.