Protein is an essential macronutrient your body needs to build muscle, produce hormones, and maintain a strong immune system. But figuring out exactly how much protein you need can be confusing—especially if your goals include losing weight or gaining muscle.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or 0.36 grams per pound). While that’s enough to prevent deficiency and meet your body’s basic amino acid needs, many people may require more depending on their health goals.
If You Want to Build Muscle
To build muscle, you’ll need to boost your protein intake. Protein supplies amino acids—the building blocks your body uses to grow and maintain lean muscle mass.
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If you’re physically active: Aim for 1.2 to 2.0 grams per kilogram of body weight per day (or 0.54 to 0.9 grams per pound).
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If you’re actively trying to gain muscle: You’ll need even more protein, along with resistance training. Research shows the ideal intake for muscle growth is 1.6 to 2.2 grams per kilogram of body weight per day (0.72 to 1 gram per pound).
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For example, someone who weighs 150 pounds should aim for 108 to 150 grams of protein per day.
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If You’re Trying to Lose Weight
Protein is the most filling macronutrient. Eating more of it can slow digestion, promote fullness, and lower levels of hunger hormones like ghrelin—helping you reduce overall calorie intake.
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To support weight loss: High-protein diets are effective for reducing body fat. Most experts recommend more than the RDA—around 1.2 grams per kilogram of body weight (0.54 grams per pound).
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To maintain or gain muscle while losing fat: Some studies suggest increasing your intake to 2.3 to 3.1 grams per kilogram (1 to 1.4 grams per pound) of body weight per day.
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For someone weighing 150 pounds, that’s around 150 to 210 grams of protein daily.
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If You’re Pregnant or Breastfeeding
Pregnant and breastfeeding individuals need more protein to support fetal development, milk production, and increased maternal metabolic demands.
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Exclusive breastfeeding: The recommended intake is 1.7 to 1.9 grams per kilogram of body weight per day (0.77 to 0.86 grams per pound).
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A 150-pound person would need about 115.5 to 129 grams of protein daily.
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During early pregnancy: Protein needs remain the same as non-pregnant individuals.
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In mid to late pregnancy: The RDA increases to 1.1 grams per kilogram (or 0.5 grams per pound).
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Across the full pregnancy: Some research suggests needs may be higher—up to 1.2 grams/kg in early pregnancy and 1.52 grams/kg in late pregnancy (or 0.54 to 0.69 grams per pound).
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A 150-pound person may need 81 to 103.5 grams of protein per day.
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If You Want Stronger Bones
About 50% of bone volume and one-third of bone mass is made up of protein, making it critical for bone strength and density. Inadequate protein intake can weaken bones and increase the risk of fractures and conditions like osteoporosis.
Research shows that protein intakes higher than the RDA can benefit bone health. That’s why organizations like the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommend 1.0 to 1.2 grams per kilogram per day (0.45 to 0.54 grams per pound).
To optimize bone health, pair adequate protein intake with regular exercise and other key nutrients like calcium and vitamin D.
