Protein requirements can vary depending on age, activity levels, body weight, and other factors. Most people should consume no more than 2 grams of protein per kilogram (2.2 pounds) of body weight per day.
Consuming too much protein can lead to problems with the digestive system, blood vessels, and kidneys.
The recommended dietary allowance (RDA) for protein depends on age, sex, pregnancy, nursing, and activity levels.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.
The recommended daily allowance of protein for adults with minimal physical activity is around 2 g per kilogram (kg) of body weight, though this may vary and some sources recommend no more than 0.8 kg.
According to the
| Life stage and sex | Recommended amount of protein per day |
|---|---|
| Infants and children | |
| 6–12 months | 11 g |
| 1–3 years | 13 g |
| 4–8 years | 19 g |
| 9–13 years | 34 g |
| Males | |
| 14–18 years | 52 g |
| 19 years and older | 56 g |
| Females | |
| 14 years and older | 46 g |
| Pregnant or nursing | |
| All ages | 71 g |
A dietitian can advise on how much protein a person should aim for based on their circumstances.
People can typically consume up to
The RDA for protein (0.8 g/kg) is more of a minimum amount. Evidence shows that people need 1.0-1.2 g/kg for optimal health, and that athletes or people trying to increase muscle mass may need even more.
In particular, kidney function may decrease in people with chronic kidney disease who consume too much protein.
If someone has concerns about the possible side effects of consuming too much protein, they should contact their doctor.
The Dietary Guidelines for Americans 2020–2050 recommends adults get between
Consuming more protein than the body needs can cause side effects and increase the risk of certain conditions. A doctor can help people determine how much protein they should aim for.
Higher protein diets may assist with weight loss and weight management.
High protein diets can likely promote weight loss because high protein foods tend to promote a feeling of fullness, helping reduce hunger cravings and overeating.
A large variety of plant and animal-based foods are high in protein, including:
- meats
- chicken
- fish
- eggs
- cheese
- soy products
If a person worries about consuming too much protein, a dietitian can help them monitor their protein intake and create a suitable eating plan where necessary.
A good way to figure out personal nutritional goals includes identifying objectives that benefit health, including:
- managing weight
- increasing cardiovascular health
- increasing energy
- improving gut health and digestion
A person can use this Daily Recommended Intake calculator from the USDA to determine necessary macronutrients and then work from there to create tailored health objectives.
The amount of protein a person should aim for each day can vary. The recommended daily intake for adult females is around 46 g, while adult males can consume around 56 g per day.
It depends on your body weight. Most people should not exceed 2 g/kg per day.
Too much protein can cause fatigue, dehydration, nausea, diarrhea, indigestion, and digestive discomfort. People should contact a doctor for advice if they believe they are consuming too much protein.
Generally, healthy people can consume up to 2 g of protein per kg of body weight daily, but athletes may require more.
People with chronic kidney disease and other health conditions may need to limit their protein intake.
If a person has concerns about their protein intake, they can contact their doctor for advice. The doctor may refer them to a dietitian, who can help them make any necessary changes to their diet.
