How much protein per day? The new 1.2 to 1.6 g/kg goal
Most healthy adults should aim for 1.2 to 1.6 grams of protein per kilogram of body weight a day. That is the goal in the Dietary Guidelines for Americans, 2025-2030, and it works out to about 0.5 to 0.7 grams per pound. For a 160 lb (72.6 kg) adult, that is about 87 to 116 grams a day. People building muscle or training as athletes go higher, to 1.6 to 2.0 g per kg.
Our protein calculator now uses these ranges. The change came from Liz Cook, MS, RD, a registered dietitian who reviewed our nutrition and fitness calculators and signed off all 15 of them on October 31. Here is what the numbers mean, where they come from, and who should check with a professional before following them.
Protein per day by body weight
The table shows the daily range at the healthy adult goal (1.2 to 1.6 g per kg) and the muscle-building range (1.6 to 2.0 g per kg), rounded to the nearest gram.
| Body weight | Healthy adult | Building muscle or athlete |
|---|---|---|
| 120 lb (54.4 kg) | 65 to 87 g | 87 to 109 g |
| 140 lb (63.5 kg) | 76 to 102 g | 102 to 127 g |
| 160 lb (72.6 kg) | 87 to 116 g | 116 to 145 g |
| 180 lb (81.6 kg) | 98 to 131 g | 131 to 163 g |
| 200 lb (90.7 kg) | 109 to 145 g | 145 to 181 g |
| 220 lb (99.8 kg) | 120 to 160 g | 160 to 200 g |
For any other weight, multiply your weight in kilograms by 1.2 and by 1.6. To get kilograms from pounds, divide by 2.2. The calculator does both and also shows the midpoint and an even split across your meals.
Why the number went up
For years, the figure most people saw was the Recommended Dietary Allowance (RDA) of 0.8 g per kg, about 0.36 g per pound. The RDA is a minimum: the amount that covers basic needs for nearly all healthy adults, not a target.
The 2025-2030 Dietary Guidelines, published by the US Departments of Agriculture and of Health and Human Services, set a protein goal of 1.2 to 1.6 g per kg a day, adjusted to your calorie needs. The Guidelines also note that older adults may need fewer calories but still as much protein or more.
Our calculator used to start from the RDA and offer four situations: sedentary, over 65, training regularly and building muscle. In her review, Liz pointed out that the newer recommendation of 1.2 to 1.6 g per kg applies to adults generally, and suggested two situations instead: a healthy adult and someone building muscle or training as an athlete. We made the change, Liz checked it on the live page, and the calculator now opens on the healthy adult range. The 0.8 g per kg RDA is still explained on the page as the minimum, and the Custom option lets you enter any figure your dietitian or doctor gives you.
How much if you lift weights or train hard
For people building muscle and for athletes, the calculator uses 1.6 to 2.0 g per kg. Two sources support that range:
- A 2018 meta-analysis of resistance training studies found that extra protein stopped adding muscle at around 1.6 g per kg a day (Morton et al., British Journal of Sports Medicine).
- The joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine gives up to 2.0 g per kg for athletes (Thomas, Erdman and Burke, 2016).
The new goal is debated
Not everyone agrees with a single higher figure for every adult. A 2026 perspective in The Journal of Nutrition argues that the evidence behind the new goal comes mainly from weight-loss trials, and that this is not enough to support one recommendation for all Americans across the lifespan (Pasiakos et al.). Our protein page says so and cites both the Guidelines and this paper, so you can see both sides.
Spreading it across your meals
The calculator divides your daily target evenly across the meals you eat. At the midpoint of the healthy adult range (1.4 g per kg), a 160 lb adult needs about 102 g a day, or about 34 g at each of three meals. At the midpoint of the muscle-building range (1.8 g per kg), the same person needs about 131 g, or about 44 g a meal.
Current weight or goal weight?
The published figures are per kilogram of actual body weight. If you carry a lot of excess weight, using a goal or reference weight gives a more sensible target than your current weight.
Who should check first
People with kidney disease are often advised to limit protein, so talk to your doctor or dietitian before raising yours. If you have a medical condition or follow a diet a professional has given you, their advice comes first: the calculator gives an estimate for general information, not personal medical advice.
The other calculators Liz reviewed
Liz reviewed 15 nutrition and fitness calculators in all, approved nine as they were, and asked for changes to six. The biggest other change was in the calories burned calculator, which now uses the 2024 Adult Compendium of Physical Activities. Our post A doctor and a dietitian checked 35 of our calculators lists every change. Each reviewed page shows Liz’s name and the date she signed it off, and her reviewer profile lists her credentials and every page she checked.
To work out your own numbers, try the protein calculator, then the macro calculator to fit protein into your daily calories.
Sources
- U.S. Department of Agriculture, U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. January 2026. Protein goal of 1.2 to 1.6 g per kg of body weight per day, page 2.
- Pasiakos SM, Davis TA, Klurfeld DM, et al. Perspectives on the protein recommendations in the 2025-2030 Dietary Guidelines for Americans. Journal of Nutrition, 2026.
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 2016.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005. RDA of 0.8 g per kg.