How Much Protein Do You Need (Per Body Weight, 2026)
For an active adult, the daily protein target sits between 1.6 and 2.2 grams per kilogram of body weight. For a 70 kg lifter at maintenance calories, that is roughly 112-154 g per day. The 0.8 g/kg RDA most general nutrition sites quote is the deficiency floor, not the optimum; it comes from nitrogen-balance studies in sedentary adults. The Jager et al. 2017 ISSN protein and exercise position stand (PMID 28642676) and the Morton et al. 2018 BJSM meta-analysis (PMID 28698222) of 49 RCTs put the lean-mass plateau at 1.62 g/kg with a working range of 1.4-2.0 g/kg.
TL;DR
- Daily protein target for active adults at maintenance: 1.6-2.2 g/kg.
- Cutting (fat loss with deficit): 2.0-2.7 g/kg; the leaner you are, the higher in the range.
- Bulking (muscle gain in surplus): 1.6-2.0 g/kg.
- Sedentary adults: 0.8-1.0 g/kg; this is the deficiency floor, not the optimum.
- Older adults (over 65): 1.0-1.2 g/kg per Bauer 2013 PROT-AGE consensus.
- Per meal: 0.4 g/kg across at least 4 servings, or 20-40 g per serving.
- The 30 g per meal absorption cap is a misread of the mechanistic literature.
- Halal sources cover almost everything: chicken, fish, eggs, dairy, lentils, chickpeas, soy.
Why trust this review
I am Kazi Habib, B.Pharm, MBA, PMP, with 10+ years across pharmaceutical sciences and life-sciences marketing. The body-weight targets and source map below come from the ISSN protein position stand, Morton 2018 BJSM meta-analysis, Bauer 2013 PROT-AGE consensus, and an 18-brand halal protein label audit I personally ran in February and March 2026.
The RDA is the wrong reference point
The 0.8 g/kg Recommended Dietary Allowance was established from nitrogen-balance studies in sedentary adults. For sedentary adults at maintenance calories, the RDA is roughly fine for general health. For anyone who lifts, runs, plays sport, or is trying to change body composition, the RDA is the floor under which performance and body composition suffer, not a target.
The Morton 2018 BJSM meta-analysis of 49 RCTs in 1,863 subjects identified a plateau at 1.62 g/kg/day above which additional protein supplementation produced no further gains in lean mass. The practical translation: for active adults, 1.6-2.2 g/kg is the working range. Past 2.2 g/kg at maintenance calories, the additional protein is oxidized for energy or excreted as urea.
The body-weight calculator: cut, maintain, gain
Maintenance: 1.6-2.2 g/kg
| Body weight | Daily protein |
|---|---|
| 50 kg / 110 lb | 80-110 g/day |
| 60 kg / 132 lb | 96-132 g/day |
| 70 kg / 154 lb | 112-154 g/day |
| 80 kg / 176 lb | 128-176 g/day |
| 90 kg / 198 lb | 144-198 g/day |
| 100 kg / 220 lb | 160-220 g/day |
Cutting: 2.0-2.7 g/kg
In a caloric deficit, the body uses more amino acids for energy and gluconeogenesis. Without an elevated protein intake, the body draws on muscle to cover the gap. For a 70 kg adult cutting: 140-189 g/day. The leaner you are and the steeper the deficit, the higher in the range you push.
Bulking: 1.6-2.0 g/kg
In a caloric surplus, the body has more available energy and does not need to spare amino acids for fuel as aggressively. For a 70 kg adult bulking: 112-140 g/day. Past 2.0 g/kg in a surplus, the extra protein offers no additional gains and displaces carbohydrates that fuel the training.
Older adults: 1.0-1.2 g/kg
The Bauer 2013 PROT-AGE consensus (PMID 23867520) recommends 1.0-1.2 g/kg for adults over 65, rising to 1.2-1.5 g/kg during illness, infection, or surgery recovery. Older adults who lift weights push to the upper end. The reason: anabolic resistance.
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Calculator handles cut/maintain/gain, body weight, and training frequency.
Try the Protein CalculatorPer-meal distribution
The Schoenfeld and Aragon 2018 paper (PMID 29497353) settled the per-meal question: 0.4 g/kg per meal across at least four meals to hit 1.6 g/kg daily, or up to 0.55 g/kg per meal when targeting 2.2 g/kg daily. The practical translation: 4-5 protein-anchored meals per day, each containing 25-40 g protein from a complete source.
Halal protein sources
Halal whole-food proteins: chicken, beef, lamb, fish, eggs, dairy. Halal plant proteins: legumes, soy, grains, nuts and seeds. Halal protein powders: whey concentrate or isolate without porcine gelatin, alcohol-extracted natural flavors, or non-halal enzymes. For formal halal certification, look for IFANCA, JAKIM, MUI, HFA, or ESMA marks.
Canadian brand picks
Naked Nutrition
Whey Protein Unflavored
Single-ingredient grass-fed whey protein concentrate. About 25 g protein per serving. Halal-friendly by ingredient profile.
Hayat Pharmaceuticals
Halal Whey Protein
IFANCA-certified, Muslim-owned, transparent supply chain. The cleanest formal halal route.
A pharmacist take on protein myths
"The 30 g per meal absorption cap." A misread of the mechanistic literature. The body absorbs protein near-completely regardless of dose. The MPS response plateaus around 0.4-0.5 g/kg per meal, but absorbed amino acids past that threshold are used for other anabolic purposes (gluconeogenesis, immune cell turnover, gut lining repair).
"High protein damages kidneys." Wrong for healthy adults. The Antonio 2016 trial (PMID 26500462) followed trained men at roughly 3.4 g/kg for one year and found no kidney or liver function issues. CKD populations need individualized guidance.
Pharmacist drug-interaction reminder. Whey protein and high-protein meals slow levothyroxine absorption (space the levothyroxine dose 30-60 minutes before food). Whey also slows bisphosphonate absorption; same spacing rule applies. Calcium in dairy-derived protein chelates tetracyclines and fluoroquinolones; space by 2 hours.
⚕️ Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The content is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before starting or changing any supplements or nutrition strategies. Individual results may vary. See our full disclaimer for more information.
Frequently Asked Questions
For active adults at maintenance: 1.6-2.2 g/kg body weight per day. For a 70 kg adult that is 112-154 g per day. Cutting: 2.0-2.7 g/kg. Bulking: 1.6-2.0 g/kg. Sedentary: 0.8-1.0 g/kg. Older adults: 1.0-1.2 g/kg.
Roughly yes, but it depends on body fat. 1 g/lb equals 2.2 g/kg, which is at the top of the active-adult range. For lean adults this lands comfortably in the working range; for heavier adults with higher body fat, calculate from lean body mass instead to avoid overshooting.
Past the Morton 2018 plateau at 1.62 g/kg (with practical hedge to 2.2 g/kg), additional protein at maintenance calories does not build extra muscle. It gets oxidized for energy or excreted as urea. The Antonio 2016 trial found no kidney or liver harm at 3.4 g/kg for one year in healthy adults, so the upper limit is more about wasted money than safety.
Distribute across 4-5 meals every 3-5 hours for the optimal muscle-protein-synthesis pattern per Jager 2017. The exact spacing is less critical than hitting your total daily target with reasonably-spaced meals containing 25-40 g of protein each.
Misleading. The body absorbs protein near-completely regardless of dose; absorption is not the same as muscle protein synthesis. The MPS response does plateau around 0.4-0.5 g/kg per meal, but absorbed amino acids past that threshold are used for other anabolic purposes.
2.0-2.7 g/kg body weight per day during a caloric deficit while training, per Jager 2017. The leaner you are and the steeper the deficit, the higher in the range you push. The higher target spares muscle when calories run low.
Not in healthy adults. The Antonio 2016 trial followed trained men at roughly 3.4 g/kg for one year and found no kidney or liver function issues. The high-protein-kidney-damage claim comes from chronic kidney disease populations and does not transfer to healthy adults.
Halal whole-food proteins: chicken, beef, lamb, fish, eggs, dairy, lentils, chickpeas, beans, soy, hemp, nuts and seeds. Halal protein powders: whey concentrate or isolate without porcine gelatin, alcohol-extracted natural flavors, or non-halal enzymes. Formal halal certification marks: IFANCA, JAKIM, MUI, HFA, ESMA.
Yes, with planning. The Hevia-Larrain 2021 trial found no difference between vegan and omnivorous trained adults on muscle and strength over 12 weeks at matched 1.6 g/kg protein. Plant proteins typically need a slightly larger per-meal dose to hit the leucine threshold, or combine plant sources (pea plus rice, soy plus hemp).
Bottom line
For active adults, 1.6-2.2 g/kg per day at maintenance, 2.0-2.7 g/kg cutting, 1.6-2.0 g/kg bulking, 0.8-1.0 g/kg sedentary, 1.0-1.2 g/kg older adults. Distribute across 4-5 meals of 0.4 g/kg each. The 30 g per meal absorption cap is misleading; the kidney-damage claim has no support in healthy adults; the halal protein landscape covers nearly every category.
Calculate your number at the FitFixLife protein calculator.
Kazi Habib
B.Pharm · MBA · PMP · Digital Marketing, York University
Kazi Habib is the founder of FitFixLife. With over 10 years in pharmaceutical and life sciences marketing, a Digital Marketing certification from York University (Toronto), and hands-on experience launching nutraceutical products at Beximco Pharmaceuticals — including science-backed meal replacers for weight management and diabetic nutrition — he brings regulated product development, clinical data analysis, and evidence-based content standards to every tool and article on this site.
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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, exercise, or supplement routine.