How much protein
- Sedentary adult: 0.8 g per kg (0.36 g per lb), the RDA.
- Over 65: 1.0 to 1.2 g per kg, to keep muscle.
- Active: 1.2 to 1.6 g per kg.
- Building muscle or losing fat while training: 1.6 to 2.2 g per kg.
Example
An active 170 lb (77 kg) person needs about 93 to 123 g of protein a day.
Results are estimates for healthy adults and do not replace advice from a doctor, dietitian or trainer.
Frequently asked questions
Do I need protein powder?
Usually not. Food covers it for most people; powder is just convenient.
See also
Results are estimates for information only and are not financial, legal or medical advice. Rates, taxes and fees vary — confirm with a professional or your lender.