How much protein do you actually need?

If you have ever searched for a protein number, you have probably seen a dozen different answers. The good news: the research points to a fairly clear range, and you can find where you sit in under a minute.

Start with the minimum

The Recommended Dietary Allowance (RDA) for adults in the US is 0.8 grams of protein per kilogram of body weight per day. For someone who weighs 160 lb (about 73 kg), that is roughly 58 g a day.

The RDA was set to cover the needs of nearly all healthy adults and prevent deficiency. It was not designed as the ideal amount for building or keeping muscle, managing appetite or staying strong as you age.

Adjust for how active you are

For people who exercise regularly, the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg per day. In practice:

• Mostly sitting: 0.8 to 1.0 g per kg
• Exercise a few days a week: about 1.2 to 1.6 g per kg
• Training hard most days: about 1.6 to 2.0 g per kg

At 160 lb, that moves the daily target from around 58 g to somewhere between 90 and 145 g.

Adjust for your age

Muscle becomes harder to build and keep after midlife. An expert group (PROT-AGE) recommends that adults over 65 aim for 1.0 to 1.2 g per kg per day, and more if they are active.

Adjust for your goal

If you are losing weight, eating toward the higher end of your range helps you keep muscle while you lose fat, and protein tends to keep you fuller than the same calories from carbs or fat.

Put it into practice

1. Take the protein quiz to get your personal range.
2. Divide your target across three or four meals.
3. Build each meal around a protein food first, then add the rest of the plate.

If you have kidney disease or another medical condition, talk to your doctor before raising your protein intake.