How Much Protein Do You Actually Need Per Day? (2026 Guide)

The official Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. For a 75 kg (165 lb) adult, that's 60 grams per day. That number was set in 1941 and has barely moved since.

Here's the problem: the RDA was designed to prevent deficiency, not to optimize health, body composition, or athletic performance. It is the minimum to not waste away, not the target for thriving.

Modern research paints a different picture. A 2023 meta-analysis in the Journal of Nutrition pooled 49 controlled trials and found that protein intakes of 1.2–1.6 g/kg of body weight were associated with better body composition, greater muscle retention during caloric deficits, and improved satiety. For that same 75 kg adult, that's 90–120 grams per day.

For resistance-trained individuals, the evidence converges around 1.6–2.2 g/kg. That's 120–165 grams per day for our 75 kg reference adult. Beyond 2.2 g/kg, returns diminish rapidly.

For older adults (60+), the case for higher protein is even stronger. Aging muscles become less sensitive to protein (a phenomenon called anabolic resistance), and intakes of 1.2–1.5 g/kg help preserve muscle mass and prevent sarcopenia.

Protein timing matters less than people think. The '30g within 30 minutes of lifting' rule has been thoroughly debunked. Total daily intake is responsible for 80%+ of the effect. Distribute protein across 3–4 meals and you'll be fine.

Per-meal dosing: aim for 0.4g/kg per meal, which for most people means 25–40g of protein per meal. This is where a 20g protein gummy serving slots in nicely — it's a meaningful chunk of your daily target without crowding out real food.

Quick calculator: Take your bodyweight in lbs. If you're sedentary, target 0.6–0.8g per lb. If you're active, target 0.8–1.0g per lb. If you're trying to build muscle or cut fat while preserving muscle, target 1.0–1.2g per lb. Most people will land between 100g and 180g per day.

Bottom line: If you're following the RDA, you're almost certainly under-eating protein. Bump your intake into the 1.2–1.6 g/kg range and you'll see changes in appetite, body composition, and recovery within a few weeks.