How Much Protein Everyone Needs per Day

Based on Your Age, Sex, Muscle, and Weight Goals
Protein is an important part of every diet, especially in increasing or maintaining muscle mass. In general, it’s recommended that most adults get at least 10% to 35% of their daily calories from protein. For men, this may be about 56 grams (g) of protein a day, and for women, this may be about 46 g a day.
There are different protein needs for people who are older, are athletes, have kidney disease, or are pregnant.
This article will discuss the protein needs for healthy children and adults and the potential effects of a high-protein diet.

Daily Recommended Protein Chart

As with other nutrients, there is a government-recommended amount of protein that people should eat in a day. The Recommended Dietary Allowance (RDA) for protein is considered the baseline for how much protein people should eat in a day. Some people may also need more protein than recommended based on their age, weight, height, and activity level.
The daily recommended intake of protein by sex and age is:1
Infants: 10 g
Children: 19 to 35 g
Teenage females: 52 g
Teenage males: 76 g
Adult females: 46 g
Adult males: 56 g
Pregnant people: 70 g

Higher Protein Foods

Some examples of foods that provide about 7 g of protein include:1
Lean meats, poultry, or seafood: 1 ounce
Eggs: 1 egg
Cooked beans or tofu: 2 ounces
Nut or seed butter: 1 tablespoon
Nuts or seeds: 4 ounces
Factors That Influence How Much Protein to Eat Daily
Dietary needs change in pregnancy, and the amount of recommended protein increases. In pregnancy, it may be recommended that people eat at least 60 g of protein a day.
More physically active people may also need more daily protein. Protein is important for creating and maintaining muscle mass.
One study recommends that activity level be considered in calculating protein needs.4 The authors of this study recommend people who exercise regularly or are athletes base their protein consumption on activity levels and body weight.
For older adults, it’s important to slow down the loss of muscle mass. One study suggests increased protein levels may help older adults prevent muscle loss and other common health problems.
Effects of Too Much Protein
There is not a lot of good data on the health effects of very high-protein diets.
However, eating more than that could lead to some signs and symptoms such as:4
Dehydration

Digestive discomfort (such as diarrhea)

Fatigue
Headache
Indigestion
Irritability
Nausea
Some people who live with chronic kidney disease may be advised to follow a lower-protein diet. This daily lower protein intake might slow down kidney damage.7

Effects of Too Little Protein

Most people in the United States eat enough protein (including people who follow plant-based diets).11 However, food insecurity could lead to a lack of protein. Older adults might also be at risk for not getting enough protein because the need increases as people age.
Some of the signs and symptoms of too little protein include:
Increased appetite
Increased risk of infections
Increased risk of fractures
Liver disease
Lack of growth
Loss of lean body mass
Problems with hair, skin, and nails
Swelling