It’s always best to check with your healthcare provider about specific recommendations for your individual goals. The right amount of protein for you can depend on your health and weight goals, which foods you enjoy eating, and which sources of protein you choose.
The adequate intake (AI) for protein is 0.8 grams of protein per day per kilogram of body weight.
Here are some examples.
- If you weigh 160 pounds, that’s 58 grams of protein per day.
- If you weigh 180 pounds: 65 grams of protein per day.
- If you weigh 200 pounds: 73 grams of protein per day.
- If you weigh 220 pounds, that’s 80 grams of protein per day.
Some people, such as athletes, may need more protein. Having more protein can have benefits while losing weight or maintaining weight loss. Protein is a nutrient that can support fullness and satiety. It is also essential for metabolism and muscle repair.
The Acceptable Macronutrient Distribution Range (AMDR) for protein is the amount of protein that appears linked to better weight control and health while supporting a nutritionally adequate diet. It's 10-35% for adults.
On a 2000-calorie diet, that’s 50-175 grams of protein per day. On a 1600-calorie diet, that’s 40-140 grams of protein per day.
Excess protein may not have additional benefits. Also, protein has calories, so too much can interfere with weight goals. Finally, it's important to get protein from nutritious sources that are low in saturated fat. This can help reduce the risk of cardiovascular disease or other concerns like lower bone mineral density or strain on the kidneys or liver.