---
title: How many grams of protein should I eat daily?
description: The amount of protein you should eat each day depends on several factors, including your age, gender, activity level, and health goals.  To help reach the protein goal more easily, you can spread your
---

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# How many grams of protein should I eat daily?

The amount of protein you should eat each day depends on several factors, including your age, gender, activity level, and health goals. 

#### General Protein Recommendations:

- For the average adult (sedentary lifestyle): 
    - The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.
- For active adults (exercising regularly): 
    - Research suggests that 1.65-2.8 g/kg of fat free mass will optimize muscle mass gains. This is also important when eating in a calorie deficit to lose body fat as a way to ensure muscle mass is maintained.
- For older adults: 
    - Older adults may need more protein to help preserve muscle mass and strength as they age, particularly to prevent age-related muscle loss (sarcopenia). The RDA increases for older adults to consume 1.0–1.2 grams of protein per kilogram of body weight as a minimum.

To help reach the protein goal more easily, you can spread your protein intake throughout the day with ideally at least 3 protein feedings (PMID: 32321161, PMID: 33361498).  Aim to include a source of protein in every meal and snack.

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