As the daily protein intake recommendation just changed, experts break down how much you really need by age group and medical condition.
Since the 1940s, the recommended daily allowance (RDA) for protein has held steady at 0.8 grams per kilogram of body weight. By that formula, a 170-pound individual, equivalent to 77 kilograms, would need to eat around 62 grams of protein.
That long-standing benchmark recently shifted with the release of the 2025–2030 Dietary Guidelines for Americans (DGA) in early 2026, which introduced a higher daily target range: 1.2 to 1.6 grams per kilogram (g/kg) of body weight.
While the update has sparked some debate, many nutrition experts view the change as long overdue—as long as it’s applied as intended. To understand what prompted the change and how much protein people actually need, we spoke with two nutritional experts—including one whose work helped inform the new guidelines.
About the experts
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The new protein range and what it means
Shapiro says that this shift reflects a growing body of research that reframes protein needs from the bare minimum to prevent deficiency to an intake that supports long-term health, function, and aging. “That 0.8 grams per kilogram was never an optimal target,” adds Dr. Layman. “By definition, it’s the minimum amount needed to maintain short-term nitrogen balance in healthy 25-year-old men eating high-quality dairy protein. It applies to almost no one.”
The new range is more in line with what researchers have learned about aging biology in the past few decades. The big takeaway? As we get older, our muscles and bones don’t rebuild as efficiently, Dr. Layman explains. “You can’t stop it, but the two things that help blunt it are higher-quality protein and resistance exercise.”
But age is only part of the equation. Protein needs can also shift with different life stages, medical conditions, and even temporary factors like stress or sickness. “I get asked all the time, ‘Well, what’s the requirement?—and that implies there’s a single number for everyone,” Dr. Layman says. “And that’s not true.”
That’s why this new range is designed to capture nearly everyone’s needs. Some people may benefit most from the higher end, while others will do well closer to the lower side.
Why protein quality matters
One concern surrounding the updated guideline is what Dr. Layman calls “proteinification”—the cultural trend of adding protein to all sorts of processed, low-nutrient foods. “A lot of it is marketing,” he says. While the new Dietary Guidelines increase the recommended intake, they also clearly emphasize prioritizing whole foods—and that applies to protein, too.
This is because, alongside healthy aging, the updated protein range is designed to encourage a more nutrient-dense diet overall. “Protein foods, whether they’re animal or plant, tend to have the best nutrient density of the foods in the diet,” Dr. Layman explains. He says that when researchers modeled dietary patterns for the guidelines, they found that falling below 1.2 g/kg of body weight made it harder to meet essential micronutrient needs. “So we see all kinds of vitamins and minerals at risk—vitamin D, B12, B6, niacin, iron, zinc, and selenium are all at risk in the American diet,” he says.
This suggests that while protein-fortified chips, bars, or baked goods may help add to your daily RDA, they aren’t nutritionally equivalent to whole-food sources—and may be high in additives like sodium, sugar, and fats.
How protein needs shift with age
Protein needs evolve over the lifespan because growth patterns, hormones, activity levels, and muscle turnover all change with age, Shapiro explains. In our younger years, hitting the daily RDA is generally enough to support health and wellness.
But based on decades of research, Dr. Layman points to around age 35 as a turning point when protein metabolism starts to become less efficient. For healthy aging through midlife and beyond, it’s not just about how much protein you eat, he says—how you distribute it throughout the day starts to matter, too.
Under age 35
The protein needs for children and adolescents rise during growth spurts and sports participation, Shapiro says, typically ranging from about 0.9 to 1.3 g/kg of bodyweight. Despite increased needs, muscle growth and repair are largely hormone-driven during these years, Dr. Layman adds.
For most young adults, protein intakes around the middle of the recommended range are sufficient, depending on activity level and goals for maintaining lean mass and metabolic health. Timing is also less important at this stage. If total daily protein is adequate, it can be spread out in smaller doses—10 grams here and there still works, Dr. Layman says.
Age 35 to 50
By your late 30s and into your 40s, hitting the middle of the RDA range is still generally plenty for most people—but per-meal protein becomes more important. “What we know is that for an adult to benefit, they need at least 30 grams of high-quality protein at a single sitting,” Dr. Layman explains. “Adding three grams in a snack isn’t actually going to be very useful.”
Older adults
Starting around age 50, the risk of age-related muscle loss, declining bone density, and nutrient shortfalls increases—which is why Shapiro says it’s important to start aiming toward the higher end of the RDA range.
Also, protein distribution starts to matter even more than daily grams alone.
As an example, Dr. Layman points to Starbucks’ recent introduction of protein-boosted milk, which contains about 15 grams of high-quality whey protein. If you’re in your 30s or 40s, this can still be a meaningful on-the-go dose between meals. “But for a 65-year-old, it’s not enough—you’ll want to pair it with another 15-gram protein source.”
When your protein needs might change
Many people assume that only athletes need higher-than-average protein intakes—but the experts say that there are scenarios when our bodies could use a modest boost. That doesn’t mean you need to double up on your protein, but at certain times, it may be wise to aim for the higher end of the recommended range.
You’re a woman going through a hormonal shift
Shapiro notes that during menstruation, slightly increasing protein may help support iron status and recovery. Protein needs also rise during pregnancy and the postpartum period to support fetal growth, tissue expansion, and physical recovery.
Hormonal changes during perimenopause and menopause can also influence protein requirements. “Estrogen decline accelerates muscle loss and insulin resistance, making higher protein intakes especially important to preserve lean mass, strength, and metabolic health,” Shapiro explains.
You have a chronic disease
If you’re diagnosed with a chronic disease, talk with your doctor about whether a higher protein intake is appropriate. Conditions such as diabetes, insulin resistance, inflammatory conditions, sarcopenia, cancer, surgery, and gastrointestinal (GI) issues affecting absorption may slightly increase protein needs, Shapiro says. One exception: people with chronic kidney disease should follow individualized recommendations from their healthcare provider.
Your doctor may also advise the best protein sources for your condition. For instance, people with GI issues may want to avoid high FODMAP foods, which can be healthy sources of protein, but are harder for the body to digest.
You take certain medications
“Certain medications like steroids, GLP-1s, or appetite-suppressing drugs can also increase protein needs to help preserve muscle during weight loss or illness,” Shapiro says. “In most cases, needs shift toward the higher end of the range, though individual medical recommendations are important.”
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You’re sick or injured
Whether you’re down with the flu, healing from an injury, dealing with a nasty burn, or fighting off an infection, increasing your protein intake can support recovery, says Shapiro. “During illness, injury, or recovery, the body is in a catabolic state, breaking down protein more rapidly,” she explains. “Increasing protein intake helps support immune function, tissue repair, and muscle preservation, both during illness [or injury] and in the recovery period that follows.”
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You’re under a lot of stress
“Chronic stress and sleep disruption can increase cortisol and impair muscle protein synthesis,” Shapiro says. “Protein needs may rise slightly to help counter muscle breakdown, stabilize blood sugar, and support recovery.”
Dr. Layman adds that prioritizing complete protein sources may offer additional benefits during periods of stress. Complete proteins contain all nine essential amino acids, each of which play different roles in the body. For instance, “We know that two of the amino acids, tryptophan and phenylalanine, both affect cognitive function and tryptophan in particular affects mood, depression, and sleep,” he explains. However, he says that much more research is needed on the individual roles of amino acids.
Can you eat too much protein?
“We know that protein is safe from about 0.8 to 3.0 g/kg of bodyweight,” Dr. Layman says. “It’s a huge range.” That said, more isn’t always better, Shapiro adds. “Issues typically arise when protein crowds out other essential nutrients—fiber, carbs, fats—or in individuals with advanced kidney disease, who require medical guidance.”
Calorie balance matters, too. Consuming excess calories—even from healthy, quality-protein foods—can lead to weight gain, which can increase your risk of further illness or chronic disease. “Quality, balance, hydration, and distribution across meals matter just as much as total intake.”
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