HomeAnswersHow much protein do I need a day?

How much protein do I need a day?

This question is about Nutrition
Elle Penner, MPH, RD
According to the Recommended Dietary Allowance (RDA), you need at least 0.8 g of protein/kg of body weight/day to meet the body’s most basic nutritional needs [1]. 
If you are active, you need more protein to support the demands of training and aid recovery. Organizations including the Academy of Nutrition and Dietetics, the American College of Sports Medicine, and International Society of Sports Nutrition recommend active adults eat between 1.2–2.0 g of protein/kg of body weight daily [2, 3].
assortment of protein sources from beans, meat, and eggs

References:

  1. Panel on Macronutrients; Panel on the Definition of Dietary Fiber; Subcommittee on Upper Reference Levels of Nutrients; Subcommittee on Interpretation and Uses of Dietary Reference Intakes; Standing Committee on the Scientific Evaluation of Dietary Reference Intakes; Food and Nutrition Board; Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies. Retrieved April 6, 2022, from https://nap.nationalacademies.org/read/10490/chapter/12
  2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and science in sports and exercise, 48(3), 543–568. https://doi.org/10.1249/MSS.0000000000000852
  3. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8