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| Getting enough protein per day is essential for overall health. For most healthy adults, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight per day. This amount is considered the minimum needed to prevent deficiency and support basic body functions. |
| Some people may benefit from higher protein intakes, including those trying to lose weight, build muscle, maintain muscle as they age, or support recovery from intense physical activity. |
| Are you meeting your daily needs? If not, let’s fix that! Keep reading to find tips to help you hit your protein goals. |
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Eat well,
Morgan Mandriota
Newsletter Editor, Healthline
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Written by Morgan Mandriota
August 14, 2026 • 3 min read |
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| How to get more protein each day
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| ☀️ Swap your breakfast staples: Many breakfast foods are low in protein, like toast, bagels, and cereal. A 1-cup (240 g) serving of cooked oatmeal provides 5 g of protein on its own. Cooking in cow’s milk or soy milk instead of water and mixing in peanut butter and chia seeds can help boost the overall count. On the other hand, 3 large eggs provide around 19 g of protein, along with other important nutrients. |
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