Daily Protein Requirement
How much protein per day, in g/day and g/kg
Quick answer
For a healthy adult the LARN reference intake is 0.9 g of protein per kg of body weight per day (about 63 g for a 70 kg person). Physically active people and athletes need more, indicatively 1.2–2.0 g/kg. These are guidance values, not a prescription.
| Profile | Protein (g/kg/day) |
|---|---|
| Adult (LARN reference) | 0.9 |
| Elderly ≥ 60 (LARN) | 1.1 |
| Active / recovery | 1.2–1.6 |
| Sport / muscle gain | 1.6–2.0 |
How it is calculated
The requirement is the body weight multiplied by the g/kg value. The LARN 2014 (SINU) set the population reference intake (PRI) at 0.9 g/kg/day for adults, rising to 1.1 g/kg/day after age 60 to counter muscle loss.
The higher ranges (1.2–2.0 g/kg) come from sports-nutrition position stands (ACSM, Academy of Nutrition and Dietetics) for people who train: they are informational and should be individualised.
How to use the result
Spread protein across the day and match it to your total energy needs: see the TDEE calculator and the macronutrient split. For hydration see the water requirement.
Disclaimer
These values are indicative and informational, not a dietary prescription. With medical conditions (especially kidney or liver disease), pregnancy or specific goals, consult a doctor or dietitian.