From the Guidelines
For optimal health, adults should consume approximately 0.8 grams of protein per kilogram of body weight daily as a minimum, with active individuals and older adults often benefiting from higher intakes of 1.2-2.0 g/kg/day, as supported by the most recent and highest quality study 1. This translates to about 56 grams daily for the average sedentary man and 46 grams for the average sedentary woman.
Key Considerations
- Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and nuts.
- Spreading protein intake throughout the day is more effective than consuming it all at once, with 20-30 grams per meal being ideal for muscle protein synthesis.
- Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
- It also helps maintain muscle mass during weight loss and aging, increases satiety to aid weight management, and supports recovery after exercise.
Special Populations
- Those with kidney disease may need to limit protein intake and should consult a healthcare provider for personalized recommendations, as higher levels of dietary protein intake (>20% of daily calories from protein or >1.3 g/kg/day) have been associated with increased albuminuria, more rapid kidney function loss, and CVD mortality 1.
- For individuals on dialysis, higher levels of dietary protein intake should be considered since protein-energy wasting is a major problem for some individuals on dialysis 1.
Evidence Summary
The recommended daily protein intake is supported by multiple studies, including those published in 2019 1 and more recently in 2024 1 and 2025 1. However, the most recent and highest quality study 1 provides the strongest evidence for the recommended daily protein intake.
From the Research
Recommended Daily Protein Intake
The recommended daily protein intake varies based on factors such as age, physical activity level, and health status.
- For healthy adults with minimal physical activity, the recommended daily protein intake is 0.8 g per kg body weight per day 2.
- For individuals with moderate physical activity, a daily intake of 1.0-1.3 g per kg body weight is recommended 2, 3.
- For those with intense physical activity, 1.6 g per kg body weight per day is suggested 2.
- For older adults (>65 years), a daily intake of at least 1.0-1.2 g per kg body weight is recommended to maintain and regain lean body mass and function 3.
- Older adults with acute or chronic diseases may require even more dietary protein, up to 1.2-1.5 g per kg body weight per day 3.
Special Considerations
- The quality of protein is also an important factor, with high-quality proteins from animal products (e.g., lean meat and milk) being essential for optimal growth, development, and health 2.
- The timing of protein ingestion and intake of other nutritional supplements may also be relevant, but more research is needed to support specific recommendations 3.
- Individuals with severe kidney disease may need to limit their protein intake, but this should be determined on a case-by-case basis 3.