How Much Protein Should an Adult Eat?

Eggs are a good source of whole protein.

Consult the Dietary Reference Intakes for Protein

Between 10 and 15 percent of your total calorie intake should come from protein, according to the Institute of Medicine. The recommended daily allowance of protein is 46 grams per day for adult females and 56 grams for adult males. However, healthy, moderately active adults should aim to consume a minimum of 0.8 grams of protein for every kilogram of body weight. For example, an adult male could get his total protein needs from: one cup of milk (8g of protein), 3 oz. meat (21g), one cup of dry beans (16g) and a yogurt (11g).

Focus on Healthy Sources of Protein

Most Americans have no trouble meeting their protein needs. Focus on eating healthy sources of protein as part of a balanced diet low in saturated fats. Lean cuts of meat such as top round and sirloin, poultry, fish, eggs, nuts, seeds and legumes such as lentils, chickpeas and kidney beans are good sources of protein, according to the NIH. Vegetarians should eat eggs or food combinations--such as rice and beans--that supply complete protein.

Bottom Line

Chances are good that if you eat a balanced diet, you're already getting enough protein to provide the essential amino acids a healthy body needs. Focus on getting your protein from nutrient-rich, low-fat sources such as lean meats and legumes. The standard intake recommendations for protein may not apply for pregnant or breastfeeding women, the very physically active and people with diabetes or early-stage kidney disease. Consult your doctor or a registered dietitian for individualized protein recommendations.

References

• Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
• National Institute of Health: How Much Protein Do You Need?
• Centers for Disease Control and Prevention: Protein

Resources

• My Pyramid: How Much Food From the Meat & Beans Group is Needed Daily?