How Much Protein Do You Need Daily?
Posted
Updated December 10, 2025
If you’ve ever tried to eat more protein, you’ve probably hit a wall of mixed messages. Some people say you must chug a shake within thirty minutes of your workout, while others insist your body can’t “absorb” more than 20–30 grams of protein at a time. Meanwhile, official guidelines tell you one thing, fitness influencers tell you another, and somewhere in the middle,you just want to know what actually works for your life.
Let’s clear the noise
In this guide, we’ll walk through how much protein most people really need, when it makes sense to go above the minimum, and what science says about hot-topic myths like the post-workout “anabolic window” and the 20–30 gram “absorption limit.”
Why protein needs are more personal than you think
Protein is more than a “gym nutrient.” It’s involved in almost everything your body does: building and repairing tissues, making enzymes and hormones, carrying oxygen in your blood, supporting immune defences and helping maintain stable energy and mood.
In Canada, national guidelines set the Recommended Dietary Allowance (RDA) for adults at 0.8 grams of protein per kilogram of body weight per day.That’s the amount designed to prevent outright deficiency – not necessarily the amount that’s optimal for muscle maintenance, healthy aging or athletic goals. Harvard University among other experts, emphasizes that the RDA is a minimum to “keep from getting sick,” not a target everyone should aim exactly for.
Start with the baseline: simple math for everyday adults
As a starting point, health organizations suggest that healthy adults can aim for around 0.8–1.0 g of protein per kilogram of body weight per day.
Here’s how to calculate that:
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Take your weight in pounds and divide that number by 2.2 to get kilograms.
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Multiply that number by 0.8 for the minimum – and up to 1.0 if you’re a bit more active.
For example:
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If you weigh 65 kg (about 143 lb), 0.8 g/kg works out to roughly 52 g of protein per day.
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At the upper end of this general range (1.0 g/kg), that same person would aim for about 65 g per day.
For most generally healthy adults who are moderately active, 0.8–1.2 g/kg is a reasonable daily range, with the lower end preventing deficiency and the higher end offering extra support for muscle and metabolic health.
When you may need more protein
Your ideal protein target climbs (or dips) depending on your age, activity level, health status and life stage. Here’s what research suggests for key groups.
1. Active and strength-training adults
If you regularly lift weights, do intense cardio or play demanding sports, your body turns over more protein and needs more to repair and adapt. The International Society of Sports Nutrition recommends that most exercising individuals do best with 1.4–2.0 g/kg per day, spread across the day.
They also note that each meal or snack containing about 0.25 g/kg of high-quality protein (roughly 20–40 g for many adults) is enough to maximize muscle protein synthesis in most situations.
2. Adults over 60
As we age, our muscles become less responsive to smaller doses of protein – a phenomenon sometimes called “anabolic resistance.” Several expert groups now recommend 1.0–1.2 g/kg per day as a minimum for older adults, with higher ranges often suggested for those recovering from illness, injury or trying to preserve muscle during weight loss.
One review proposes that older adults may benefit from at least 1.2 g/kg/day, with an emphasis on leucine-rich proteins (such as dairy, eggs, meat or leucine-fortified plant proteins) to support muscle health.
3. Pregnancy and breastfeeding
Growing and feeding a baby increases protein needs as well. The American Heart Association and other authorities note that pregnant and lactating women require more than the standard RDA, with many guidelines suggesting around 1.1 g/kg/day or at least 60–75 g/day depending on body size.
Because pregnancy and breastfeeding are highly individual, it’s especially important to check your personal target with your health-care provider or a dietitian.
4. When you’re trying to change body composition
Higher protein diets can help reduce hunger, preserve muscle and support fat loss, particularly when combined with resistance training. Reviews suggest that for people actively trying to lose weight while maintaining muscle, intakes up to around 1.6 g/kg/day can be helpful, at least for limited periods, in otherwise healthy adults.
At the same time, new research in older adults suggests that very high long-term intakes (around 1.8 g/kg/day or more in people over fifty-five) may be linked to a higher risk of cardiovascular events, especially when protein comes mostly from animal sources. This doesn’t mean “high protein is dangerous” for everyone, but it is a good reminder not to chase extreme numbers without medical guidance—particularly later in life or if you have heart or kidney issues.
Myth #1: “You have to eat protein within 30–60 minutes after a workout”
You’ve probably heard of the post-workout “anabolic window” – the idea that if you don’t get protein into your system within thirty to sixty minutes, you’ve “wasted” your training session.
The evidence is more relaxed than that.
A major review on nutrient timing found that muscle protein synthesis stays elevated for at least 24 hours after resistance exercise, and that total daily protein intake and distributing protein across meals are far more important than hitting a tiny thirty-minute window.
So yes, it’s smart to anchor a meal or snack with protein after your workout, mostly because it’s convenient. But if your gym session ends, you chat with a friend, shower, commute home and then eat? You’re still in a great position to build and repair muscle, as long as the rest of your day hits your overall protein target.
Myth #2: “You can only absorb 20–30 grams of protein per meal”
This phrase sounds scientific, but it mixes up two different ideas:
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How much protein your gut can absorb (spoiler: almost all of what you eat), and
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How much protein from a single meal goes specifically toward building new muscle at that moment.
Several studies suggest that muscle protein synthesis (MPS) reaches a near-maximal response when a meal contains roughly 20–35 g of high-quality protein for younger adults, and somewhat more for older adults. For example:
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After resistance exercise, 20 g of egg protein was enough to maximize MPS in young men, with extra protein mostly being oxidized for energy rather than further boosting muscle building.
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In both young and older adults, a meal providing around 30 g of beef protein significantly increased MPS, and tripling the serving size did not further enhance muscle building, even though the extra protein was still digested.
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More recent analyses suggest that the per-meal “sweet spot” is about 0.24 g/kg for younger adults and 0.4 g/kg per meal for older adults.
What does this actually mean?
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If you’re 70 kg and in your twenties or thirties, a meal with about 17–25 g of protein hits that MPS “threshold.”
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If you’re 70 kg and older, a meal with around 28 g of protein better overcomes anabolic resistance.
Crucially:
Your body still absorbs and uses protein beyond 20–30 g – it simply diverts more of it toward other roles like enzyme production, immune support, energy and storage. So instead of stressing over 29 vs. 31 grams, focus on:
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Hitting your total protein target for the day.
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Making sure each meal includes a meaningful dose of protein (roughly 20–40 g for most adults).
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Adjusting upwards a little if you’re older, very active or recovering from illness.
Where protein powders fit in
Whole foods should always be your foundation. But life is busy, appetites change and some days you just need an easier way to close the gap.
That’s where a well-formulated protein powder can help. For example, many people find it helpful to:
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Add a scoop of whey- or plant-based protein to a smoothie when mornings are rushed.
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Shake up a quick protein drink after a late workout when a full meal isn’t practical.
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Use a collagen-containing blend to support both protein intake and specific goals like skin, hair or joint support, as part of a balanced routine.
Putting it all together
If you remember just a few things from this guide, let it be these:
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Most adults should aim for somewhere between 0.8 and around 1.2 g of protein per kilogram of body weight per day, with higher ranges for athletes, older adults and certain life stages.
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You don’t have to chug a shake within thirty minutes of your workout. Total daily protein and getting meaningful amounts at each meal matter far more than a tiny “anabolic window.”
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You absolutely can digest more than 20–30 g of protein per meal. Muscle building from that specific meal may level off, but the rest still supports other essential functions.
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Spreading protein across breakfast, lunch, dinner and snacks is a simple, science-backed way to support strength, metabolism and healthy aging.
From morning jogs to late-night study sessions, your body is working hard for you. Getting enough protein consistently, comfortably and in a way that fits your lifestyle, is one of the clearest ways you can work hard for it in return.
Sources
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American Heart Association. (2024, August 28). Protein: What’s enough? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health (www.heart.org)
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Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5
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Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021
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Cheng Huang, Yuan Yu, Weihao Liang, Jiayong Li, Yilong Wang, Fangfei Wei, Tianyu Xu, Yu Ning, Zhe Zhen, Jia Liu, Wengen Zhu, Yugang Dong, Chen Liu, Peisen Huang. (2025). Associations between High Protein Intake and Cardiovascular Diseases by Age Groups: A Cohort Study, The Journal of nutrition, health and aging, 30(1). https://www.sciencedirect.com/science/article/pii/S1279770725002520
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Cleveland Clinic. (2024, June 7). How much protein do you need? And how to get it. Cleveland Clinic – Health Essentials. https://health.clevelandclinic.org/how-much-protein-you-need (Cleveland Clinic)
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Daniel A Traylor, Stefan H M Gorissen, Stuart M Phillips. (2018). Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Advances in Nutrition, 9(3). https://doi.org/10.1093/advances/nmy003
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Dodd, K. (2020, February 14). Nutrition needs for older adults: Protein. Administration for Community Living, U.S. Department of Health and Human Services. https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf (ACL Administration for Community Living)
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Harvard Health Publishing. (2015, June 18). How much protein do you need every day? Harvard Health Blog. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 (Harvard Health)
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Health Canada. (2025, November 19). Dietary reference intakes tables: Reference values for macronutrients. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html (Canada)
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Article written by
Organika Health
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