Protein is crucial for many bodily functions that sustain our health and well-being. It forms the foundation of our muscles, ligaments, tendons, and bones.

Age, physical activity level, health status, and body weight are all key factors in determining how much protein you need daily.

An average adult may require at least 75-90 grams of protein daily—approximately 20-30 grams for breakfast, lunch, and dinner, plus a 15-20 gram protein snack.

For healthy adults, the Recommended Dietary Allowance (RDA) necessary to prevent a deficiency is 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight. To find your weight in kilograms, divide your weight in pounds by 2.2 (e.g., 100 pounds divided by 2.2 equals 45.5 kilograms).

However, more protein may be necessary to optimize muscle and bone health. You may need 1, 1.3, or 1.6 grams of protein per kilogram of body weight per day to meet minimal, moderate, and intense physical activity needs, respectively.

Activity Level

Research suggests that people who exercise regularly require more protein than those who remain sedentary. Consuming 1.2-2 grams of protein per kilogram of body weight per day supports metabolic needs and muscle repair, keeping your body healthy and functioning as it adapts to the stress of exercise. Short periods of intense training may require higher protein intakes.

To optimize a muscle-building routine, aim for 0.4-0.55 grams of protein per kilogram of body weight per meal. Across four meals, this totals to 1.6-2.2 grams of protein per kilogram of body weight for the day.

Weight Loss and Management

Following a high-protein diet, where protein comprises about 25-30% of your caloric intake, can help support weight management efforts. Eating about 30 grams of protein per meal can help with satiety (feelings of fullness) and appetite control.

To get enough protein daily, consume 1.5 servings of high-quality protein at each meal. You can also combine two or more plant-based proteins to ensure you get all the amino acids you need.

Health Status

If your health status changes, it’s important to contact your healthcare provider and work with a registered dietitian to determine your specific protein needs. Infections and trauma can increase your protein needs.

People with kidney disease should take caution when following a high-protein diet, as it can negatively impact fluid balance. This can strain the kidneys, which may affect the body’s ability to eliminate toxins.

During the second and third trimesters of pregnancy, protein requirements increase to support fetal growth and the physical changes that come with pregnancy. The RDA is 71 grams of protein per day (about 1.1 grams per kilogram of body weight). However, individual needs may vary.

Age

To help prevent age-related muscle loss and lower the risk of falls and fractures, experts recommend that adults over 60 consume 1.2-2 grams of protein per kilogram of body weight per day or more, if necessary.

This may help prevent sarcopenia (the progressive loss of muscle mass and strength), support heart health, assist with weight management, and support overall quality of life.

Research suggests that evenly distributing protein across your meals can maximize protein’s muscle maintenance and repair effects.

Breakfast may be the most optimal time for enhanced benefits. One study found that consuming protein at breakfast (compared to lunch and dinner) had the greatest benefits for muscle tone and strength.

Aim to get at least 20 grams of protein at breakfast, and continue to distribute your total intake evenly throughout the day.

You can get plenty of protein from animal sources like chicken, fish, milk, and eggs. Including a variety of plant proteins can also help you meet your needs. You can build protein-rich meals and snacks by including sources like:

• Eggs
• Milk
• Cottage cheese
• Smoked salmon
• Cheddar and mozzarella cheese
• Beans and legumes
• Chicken
• Salmon
• Whole grains, like quinoa
• Tree nuts, like almonds
• Sprouted grain breads and whole-grain tortillas

With so many animal and plant protein sources, you can create a variety of dishes to help you meet your protein goals.

Breakfast

Research suggests that eating a high-protein breakfast is essential for maximizing the muscle strength and tone benefits of protein. Here are a few ways to get your day started:

• Vegetable and egg scramble with toast and berries: Two large eggs (12.6 grams of protein), 1 ounce of cheddar cheese (6.5 grams), and whole-grain toast (5 grams) deliver a total of 24.2 grams of protein. Serve with fresh berries for added fiber and immune support.
• Cottage cheese and pineapple parfait: One cup of cottage cheese provides 24 grams of protein. Pineapple contains fiber, which improves digestive support. Adding 2 tablespoons of chopped almonds boosts the protein content by 3 grams.
• Mixed berry protein shake: Start with 1 cup of milk, which provides 8 grams of protein. Add a 40-gram scoop of whey protein powder, which adds as much as 26 grams of satiating protein. Finally, pack in frozen mixed berries for fiber and antioxidant support, and blend.

Lunch

Getting enough protein at lunch helps keep you fueled for the rest of the day. Here are a few high-protein lunch options:

• Bean and cheese quesadilla with a side of broccoli: Spread half a cup of black beans (7 grams of protein) and a quarter cup of shredded cheddar cheese (14 grams) on a whole-grain tortilla (4 grams) for a total of 25 grams of protein. Pair with a side of broccoli or other vegetables for additional fiber and nutrients.
• Bagel, lox, and cream cheese: Start with a 100-gram whole-grain bagel (10 grams of protein) and smear it with 2 ounces of cream cheese (6 grams). Top it with crisp romaine and 2 ounces of lox (brined salmon) for 10 grams of protein, bringing your total to 26 grams.
• Chicken salad over leafy greens with sprouted grain toast: Just 4 ounces of diced chicken can provide 26 grams of protein. A slice of sprouted grain toast (5 grams) can boost that total to 31 grams of fueling protein.

Dinner

Choosing a lean, high-quality protein for dinner can help you meet your daily goal. Pair your primary protein with nutritious sides that offer fiber and smaller amounts of protein to round out your meal. Here are a few complete dinner ideas:

• Roast chicken, potato, and green beans: For a total of 30 grams of protein, enjoy 4 ounces of roast chicken (26 grams) with a medium baked potato (4 grams) and 1 cup of green beans (2 grams).
• Grilled salmon, wild rice, and sautéed kale: A 4-ounce filet of grilled salmon provides 21 grams of protein. Serve with half a cup of wild rice (3 grams) and 1 cup of sautéed kale (3.5 grams) for a total of 27.5 grams of protein.
• Quinoa and lentil grains bowl: Start with a half cup of quinoa for 8 grams of protein. Add a quarter cup each of chickpeas (2.6 grams) and lentils (4.5 grams). Top with steamed carrots and broccoli for fiber and a quarter cup of chopped almonds (6 grams). Season with a drizzle of olive oil and your favorite herbs and spices.

Snacks

Incorporating high-protein snacks can help keep you feeling full between meals and increase your daily protein intake. Here are a few high-protein snack ideas:

• Cottage cheese with honey and almonds: Top a half cup of cottage cheese (12 grams of protein) with 1 ounce of almonds (6 grams) and a drizzle of honey.
• String cheese and apple slices: Two sticks of string cheese provide 16 grams of satiating protein, and apple slices add fiber.
• Edamame: One cup of edamame provides 18 grams of protein. Enjoy in one sitting or split the cup into two snacks throughout the day. You can also season with a pinch of salt, chili powder, or fresh herbs.

Long-term protein consumption of up to 2 grams per kilogram of body weight per day is considered safe. The upper tolerable limit—how much you can have without side effects—is 3.5 grams of protein per kilogram of body weight daily.

Not getting enough fluids and fiber with a high-protein diet can lead to an upset stomach, constipation, and other digestive issues. Eating too much protein may also lead to weight gain, cardiovascular risk, and cancer. Additionally, excess protein may affect kidney function and bone health.

Aim to consume about 20-30 grams of protein per meal for optimal muscle, bone, and overall health, especially if you are active.

You may also include a protein-rich snack. Spreading your intake evenly throughout the day is key to maximizing its benefits.

Avoid exceeding your personal protein needs to reduce your risk of heart disease.