How much protein do you need?

4-minute read · Last updated: November 2026

Most healthy adults need at least 0.8 grams of protein for each kilogram of body weight every day. In pounds, that is just over 7 grams for every 20 pounds. Many people already get that from ordinary meals.

What protein does

Protein is in every cell in your body. It is made of smaller pieces called amino acids. Your body uses protein to repair cells and make new ones. It matters even more for growing children and teens, and during pregnancy.

A quick way to estimate

Take your weight in pounds and multiply by 0.36. The answer is a rough daily minimum in grams. For example, a 160-pound adult would need about 58 grams. That is a floor, not a goal you have to hit exactly.

These amounts come from MedlinePlus, which says one ounce of most protein-rich foods has about 7 grams and counts each of these as one ounce.

Do some people need more?

Experts on aging suggest that adults over 65 aim for at least 1.0 to 1.2 grams per kilogram a day, because the body uses protein less well with age. A sports nutrition group says 1.4 to 2.0 grams per kilogram is enough for most people who exercise to build or keep muscle. Most people can reach these amounts with food.

Children and teens need different amounts depending on their age. Their doctor can help.

Plant protein counts

You do not need meat to get enough protein. Beans, lentils, soy, nut butters, and some grains, like quinoa, all have it. Your body does not need every amino acid at every meal. The mix over the whole day matters more.

A note on kidneys

People with serious kidney disease may need to limit protein. If you have a kidney condition or any long-term illness, ask your doctor or a registered dietitian what is right for you before changing how much protein you eat. For more about food, see Nutrition.

This is general information. For your own health, talk to a doctor.