Protein Intake Levels: What Official Bodies Say for Different Ages, Activity Levels and Countries
Official protein intake references by age, sex, pregnancy and country, with the unit, source and year for each, and why grams per kilogram, grams per day and percent of calories differ.
Content last updated . This page has not been medically reviewed.
United States and Canada: Dietary Reference Intakes
The table below is from Health Canada's published reference values for macronutrients (the joint US and Canadian Dietary Reference Intakes, values from 2005; the Health Canada page was updated in 2025). [1] Infants 0 to 6 months have an Adequate Intake (AI); all other rows are RDAs. [1]| Group | RDA or AI, g/kg/day | RDA or AI, g/day |
|---|---|---|
| Infants 0 to 6 months (AI) | 1.52 | 9.1 |
| Infants 7 to 12 months | 1.2 | 11.0 |
| Children 1 to 3 years | 1.05 | 13 |
| Children 4 to 8 years | 0.95 | 19 |
| Boys and girls 9 to 13 years | 0.95 | 34 |
| Males 14 to 18 years | 0.85 | 52 |
| Females 14 to 18 years | 0.85 | 46 |
| Men 19 and over | 0.80 | 56 |
| Women 19 and over | 0.80 | 46 |
| Pregnancy (second half only), all ages | 1.1 | 71 |
| Breastfeeding, all ages | 1.3 | 71 |
Source for every row: Health Canada, Dietary reference intakes tables, 2005 values, page updated 2025. [1] The pregnancy values apply only to the second half of pregnancy. [1]
The same table gives the acceptable range as a percent of energy: 5 to 20 percent for ages 1 to 3, 10 to 30 percent for ages 4 to 18, and 10 to 35 percent for ages 19 and over. [1] The sources we read show no separate upper level for protein in this table (the column is marked ND), and Health Canada notes that available evidence does not support recommending a separate requirement for vegetarians. [1] The NIH Office of Dietary Supplements pages could not be read, so no ODS figures are quoted.
Europe
The European Commission's Knowledge4Policy page quotes several European sources for healthy adults. The original EFSA opinion could not be read directly (the site blocked access), so the EFSA row is as quoted by the Commission. [2]| Body | Population | Value | Year |
|---|---|---|---|
| EFSA (European Union) | Healthy adults, both sexes | AR 0.66 g/kg/day; PRI 0.83 g/kg/day [2] | 2012 |
| WHO/FAO/UNU | Healthy adults | Safe level 0.83 g/kg/day [2] | 2007 |
| DGE (label as given by the Commission page) | Adults under 65 | 0.8 g/kg/day, about 55 to 57 g for men and 47 to 48 g for women [2] | 2019 |
| DGE | Adults 65 and over | Estimated value 1.0 g/kg/day [2] | 2019 |
| Nordic Nutrition Recommendations | Adults | AR 0.66 and RI 0.83 g/kg/day; range 10 to 20 percent of energy [2] | 2023 |
| Nordic Nutrition Recommendations | Older adults | 1.2 to 1.5 g/kg/day, about 15 to 20 percent of energy [2] | 2023 |
| ANSES | Adults in good health | 0.83 g/kg/day [2] | Year not stated on the page read |
EFSA also concluded that the data were insufficient to set a separate requirement for older adults and that at least the same intake as for young adults is required. [2]
United Kingdom
The British Heart Foundation, a UK charity, states the recommended daily amount for an adult of healthy weight as 0.75 g/kg/day, giving 45 g a day for a 60 kg woman and 55 g a day for a 75 kg man as examples. [3] The NHS pages we read did not give a gram figure, so this is the charity's summary (page updated 2026), not an NHS statement. For people over 65 it says about 1 to 1.2 g/kg/day is advised, and for vigorous exercise around 0.75 to 1.2 g/kg and for intense strength training or endurance athletes around 1.2 to 2 g/kg. [3] These activity ranges are the charity's, not a regulator's.Activity level, older age and illness
The Health Canada and EFSA figures above are for the general population and do not set separate figures for athletes. Position statements from sports medicine bodies were not read for this page, so they are not summarised here; see Protein for Athletes and Protein for Muscle, Resistance Training and Recovery. Older-adult advice is on Protein and Sarcopenia. For chronic kidney disease, some people need to consume moderate amounts of protein, and the right balance should be set with a dietitian or health care professional. [4]Frequently asked questions
What is the protein RDA for adults?
In the US and Canadian Dietary Reference Intakes, as shown by Health Canada, the adult RDA is 0.80 g/kg/day, which is 56 g a day for men and 46 g a day for women. [1]
Do women need more protein in pregnancy?
Health Canada's table lists 1.1 g/kg/day (71 g a day) for the second half of pregnancy and 1.3 g/kg/day (71 g a day) for breastfeeding. [1] A clinician can advise on a personal plan.
Is the EU value different from the US value?
Yes. EFSA's population reference intake for adults is 0.83 g/kg/day, quoted by the European Commission, against 0.80 g/kg/day in the US and Canadian table. [2][1] The committees used different methods.
Do older adults need more?
It depends on the body. EFSA found data insufficient to set a separate figure; Germany's DGE estimates 1.0 g/kg/day for those over 65, and the Nordic recommendations give 1.2 to 1.5 g/kg/day. [2]
Is there an upper limit for protein?
The Health Canada table shows no UL value for protein. [1] The WHO/FAO/UNU report quoted by the European Commission says no safe upper limit has been identified. [2]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
How to read these numbers
- Grams per kilogram of body weight per day (g/kg/day), which scales with weight.
- Grams per day (g/day), a fixed figure based on a reference body weight; Health Canada's table notes that this is the amount needed per kg multiplied by the reference weight. [1]
- Percent of calories, an acceptable range (AMDR) rather than a requirement.
An RDA is the Recommended Dietary Allowance used in the US and Canada, and an AI is an Adequate Intake; RDA, AI, DV and UL explains both. In Europe, the average requirement (AR) and the higher population reference intake (PRI) are used; the WHO/FAO/UNU safe level of 0.83 g/kg/day is described as expected to meet the needs of 97.5 percent of the healthy adult population. [2] Different committees use different data, so values differ by country. A clinician or registered dietitian decides what is right for a person, particularly with illness, pregnancy, kidney disease or after surgery.
Limits of reference values
References
- Health Canada: Dietary reference intakes tables, reference values for macronutrients (values from the 2005 US and Canadian Dietary Reference Intakes review; page last modified 19 November 2025). Read 2026-10-22.
- European Commission Knowledge4Policy: Dietary recommendations for protein intake for adults and older adults (quotes EFSA 2012, WHO/FAO/UNU 2007, DGE 2019, NNR 2023 and ANSES), last updated 31 March 2026. Read 2026-10-22.
- British Heart Foundation (UK charity): How much protein do you need? Page updated 6 August 2026. Read 2026-10-22.
- NIDDK (U.S. National Institutes of Health): Eating and nutrition for chronic kidney disease, last reviewed January 2025. Read 2026-10-22.