Recommended daily protein intake and safe protein‑powder limits

Health experts advise that adults should consume about 0.85 g of protein per kilogram of body weight each day, with higher amounts (1.2–2 g/kg) for those who train regularly. Children’s needs vary by age, ranging from roughly 13 g per day for toddlers to about 56 g for teenage boys. Active individuals aiming to build muscle may target up to 1.5 g/kg, while sedentary adults can stay near 0.8 g/kg.

Protein powders are considered safe for most healthy adults when taken in recommended amounts, typically 20–40 g per day. Doses above 40 g may increase the risk of digestive discomfort or skin issues, and people with chronic kidney disease or diabetes should consult a physician before using high‑protein supplements. Total protein intake—including food and supplements—should stay within the individual’s overall daily requirement.