How much protein does the body need daily?

Daily protein requirements vary according to age, gender, level of physical activity , and health status, but most adults are advised to get between 10 percent and 35 percent of their total daily calories from protein.

Daily protein requirements

The U.S. Department of Agriculture (USDA) publishes dietary guidelines for Americans every 5 years, and the 2026 recommendations state that adults should aim to consume between 1.2 and 1.6 grams of protein per kilogram of body weight, nearly double the previous recommendation of 0.8 grams/kg.

The updated guidelines focus on a wider range of macronutrients, primarily protein , with the aim of supporting “nutritional adequacy,” compared to previous guidelines that focused mainly on minimum consumption to avoid nutrient deficiencies.

Factors affecting protein needs

Physical characteristics and lifestyle influence the amount of protein the body needs, and some of the most prominent of these factors are:

• Physical activity: Physically active people may need larger amounts of protein to build and maintain muscle.
• Age: Older adults need adequate amounts of protein to help slow down age-related muscle loss.
• Health goals: High-protein diets may help with weight loss or maintenance.
• Medical conditions: Some conditions, such as chronic kidney disease, may require reducing protein intake .
• Pregnancy: Nutritional needs increase during pregnancy, including protein.

What happens when there is a protein deficiency?

Most people in the United States consume sufficient protein, including those who follow vegetarian or vegan diets. However, food insecurity can lead to protein deficiency , and older adults are more susceptible as their protein needs increase with age.

Signs of protein deficiency include:

• Problems with hair, skin, and nails.
• Increased appetite.
• Increased risk of infection.
• Mood swings.
• Muscle weakness.