Daily Protein Intake Chart by Body Weight & Goal
Find your recommended daily protein intake using the charts below. Locate your body weight and goal to see your target in grams per day. Based on the latest sports nutrition and dietary research.
Daily Protein by Body Weight & Goal (grams/day)
Protein needs vary significantly based on your goal. The table below shows recommended daily intake in grams for different body weights and goals.
| Body Weight | Minimum (RDA 0.8 g/kg) | General Health (1.0 g/kg) | Weight Loss (1.4 g/kg) | Muscle Building (1.8 g/kg) | Athlete/Cutting (2.2 g/kg) |
|---|---|---|---|---|---|
| 100 lbs (45 kg) | 36 g | 45 g | 64 g | 82 g | 100 g |
| 120 lbs (54 kg) | 44 g | 54 g | 76 g | 98 g | 120 g |
| 140 lbs (64 kg) | 51 g | 64 g | 89 g | 115 g | 140 g |
| 160 lbs (73 kg) | 58 g | 73 g | 102 g | 131 g | 160 g |
| 180 lbs (82 kg) | 65 g | 82 g | 114 g | 147 g | 180 g |
| 200 lbs (91 kg) | 73 g | 91 g | 127 g | 163 g | 200 g |
| 220 lbs (100 kg) | 80 g | 100 g | 140 g | 180 g | 220 g |
| 250 lbs (113 kg) | 91 g | 113 g | 159 g | 204 g | 250 g |
For overweight individuals, calculate based on lean body mass or ideal body weight rather than total weight.
Recommended Protein by Age & Life Stage
Protein needs change across the lifespan. Children, pregnant women, and older adults all have different requirements.
| Age/Life Stage | RDA (g/kg/day) | Optimal Range | Key Reason |
|---|---|---|---|
| Children (4–13) | 0.95 g/kg | 1.0–1.5 g/kg | Growth and development |
| Teens (14–18) | 0.85 g/kg | 1.0–1.6 g/kg | Pubertal growth spurt |
| Adults (19–50) | 0.8 g/kg | 1.0–1.6 g/kg | Maintenance and muscle support |
| Adults (51–65) | 0.8 g/kg | 1.0–1.2 g/kg | Counteract sarcopenia |
| Older Adults (65+) | 0.8 g/kg | 1.2–1.5 g/kg | Prevent muscle loss and frailty |
| Pregnancy | 1.1 g/kg | 1.2–1.5 g/kg | Fetal development (2nd/3rd trimester) |
| Breastfeeding | 1.3 g/kg | 1.3–1.7 g/kg | Milk production |
RDA = Recommended Dietary Allowance (minimum to prevent deficiency). Optimal ranges reflect current sports nutrition and geriatric research.
High-Protein Foods Comparison
Protein per serving for common foods, sorted by protein density (grams per 100 calories).
| Food | Serving | Protein | Calories | Protein per 100 cal |
|---|---|---|---|---|
| Chicken breast (cooked) | 4 oz (113g) | 31 g | 165 | 18.8 g |
| Egg whites | 4 large | 14 g | 68 | 20.6 g |
| Greek yogurt (nonfat) | 1 cup (227g) | 17 g | 100 | 17.0 g |
| Shrimp | 4 oz (113g) | 24 g | 120 | 20.0 g |
| Whey protein powder | 1 scoop (30g) | 25 g | 120 | 20.8 g |
| Cottage cheese (2%) | 1 cup (226g) | 24 g | 183 | 13.1 g |
| Salmon (cooked) | 4 oz (113g) | 25 g | 234 | 10.7 g |
| Tofu (firm) | 4 oz (113g) | 11 g | 88 | 12.5 g |
| Lentils (cooked) | 1 cup (198g) | 18 g | 230 | 7.8 g |
| Whole eggs | 2 large | 12 g | 144 | 8.3 g |
Values from USDA FoodData Central. Protein density (g per 100 cal) helps maximize protein while managing total calorie intake.
Get Your Personalized Recommendation
These charts show ranges. For a precise recommendation based on your age, weight, activity, and goals, use our calculator.
Open Protein Calculator →Frequently Asked Questions
The minimum RDA is 0.8 g per kg of body weight (about 56g for a 155-lb person). However, most nutrition experts recommend 1.0–1.6 g/kg for optimal health, muscle maintenance, and satiety. Active individuals and those over 50 should aim for 1.2–2.0 g/kg.
100g of protein is enough for most sedentary to lightly active people weighing under 180 lbs. For weight loss, muscle building, or athletic performance, you likely need more. A 180-lb person aiming for muscle building (1.8 g/kg) needs about 147g per day.
For healthy individuals with normal kidney function, protein intakes up to 2.2 g/kg (about 1 g per pound of body weight) are well-studied and safe. Extremely high intakes (3+ g/kg) show no additional benefit and may displace other important nutrients. People with kidney disease should consult their doctor about protein limits.
Distribute protein evenly across 3–5 meals (20–40g per meal) rather than loading it into one meal. For muscle building, consuming protein within 2 hours after resistance training optimizes muscle protein synthesis. Before bed, a slow-digesting protein like casein or cottage cheese supports overnight recovery.
Sources & References
- Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." JISSN, 2017.
- Phillips SM, et al. "Dietary protein for athletes: from requirements to optimum adaptation." Journal of Sports Sciences, 2011.
- Baum JI, et al. "Protein Consumption and the Elderly: What Is the Optimal Level of Intake?" Nutrients, 2016.
- USDA FoodData Central. U.S. Department of Agriculture.
This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider for personalized recommendations.