How Much Protein Do You Really Need? A Guide Depending On Your Goals

Protein is a macronutrient you need for building muscle, producing hormones, maintaining healthy immunity, and more. 

However, figuring out exactly how much protein you need isn±t always as clear-cut, especially if you have specific health goals like losing weight and building muscle mass. 

Protein’s minimum recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). While this might be enough to prevent muscle loss and meet your body’s amino acid requirements, you might actually need more, depending on your health goals.

If you’re trying to gain muscle, you’ll need to increase your protein intake. Protein provides amino acids, the “building blocks” of proteins, which are used to build and maintain muscle mass.

• If you’re physically active: You’ll need to consume between 1.2–2.0 grams of protein per kilogram of your body weight (0.54–0.9 grams per pound) of protein per day to maintain your muscle mass.
• If you’re actively trying to build muscle mass: You’ll need to bump up your protein intake and engage in resistance training. Studies show that pairing resistance training with a diet that provides between 1.6–2.2 grams of protein per kilogram of your body weight (0.72 to 1 gram per pound) of protein per day can optimize muscle growth. For example, this is 108–150 grams of protein per day for a 150-pound person.

Protein is the most filling macronutrient. Eating more of it can help you eat fewer calories by slowing digestion, stimulating the release of hormones that make you feel full, and decreasing levels of the hunger hormone ghrelin.

• If you’re trying to lose fat: Studies show that following a high-protein diet is an effective way to lose excess body fat. High-protein diets typically provide more protein than the current RDA: 1.2 grams per kilogram of protein (0.54 grams per pound) of body weight per day.
• If you are trying to maintain or build muscle while losing fat: Some experts recommend taking in between 2.3 and 3.1 grams per kilogram (1 to 1.4 grams per pound) of protein per day. For example, this is between 150–210 grams per day for a 150-pound person. 

Kelly Jones, MS, RD, CSSD, board-certified sports dietitian to athletes, also recommends developing a solid strength training routine and focusing on slow, consistent weight loss.

Research suggests that pregnant and breastfeeding people need a lot more protein than people who aren’t pregnant or breastfeeding. Protein needs increase in pregnancy to support fetal growth and development and the increased metabolic needs of the parent.

• Exclusively breastfeeding people: It’s recommended you consume around 1.7–1.9 grams per kilogram (about 0.77–0.86 grams per pound) of protein per day. For example, this is between 115.5–129 grams per day for a 150-pound person.
• People in the first trimester of pregnancy: Currently, the RDA for protein is the same as for non-pregnant people. The RDA increases to 1.1 grams per kilogram (0.5 grams per pound) during the second and third trimesters. 
• Throughout pregnancy overall: Research findings suggest that protein requirements during pregnancy are much higher than the current RDA guidance. “Studies suggest pregnant women may need 1.2 grams per kilogram (0.54 grams per pound) of protein per day during early gestation and 1.52 grams per kilogram (0.69 grams per pound) per day during late gestation,” said Jones. For example, this is between 81–103.5 grams per day for a 150-pound person.

Protein accounts for around 50% of bone volume and one-third of its mass, making it one of the most important nutrients for bone health. Not eating enough protein can harm bone health, resulting in low bone mineral density and increasing the risk of fracture and bone diseases, like osteoporosis.

Studies show that eating more protein than the current RDA suggests is good for bone health, which is why regulatory agencies such as the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommend a protein intake between 1.0 and 1.2 grams per kilogram (0.45 and 0.54 grams per pound) per day.

In addition to eating enough protein, Jones recommends exercise and meeting other nutrient needs for optimal bone health.

Protein is essential to health, but how much you should be consuming depends on your factors like your weight, health goals, and pregnancy status.

If you’re trying to gain muscle, lose body fat, support bone density, or support a healthy pregnancy, it’s important to ensure you’re meeting your daily protein needs, which may be higher than you expect.