Protein Serving Goal
Protein serving goals are 1.2–1.6g of protein per kg body weight, adjusting as needed based on individual calorie requirements, see Dietary Guidelines for Americans 2025–2030.
Use our
free Key Nutrients RDA Calculator app
to calculate your AMDR and use our Protein Counter & Tracker
to count & track protein intake.
Protein is an integral part of every body cell
- Proteins provide structural support for all organs & tissues and are particularly important in contributing to the strength of bone, hair, skin and nails.
- Contractile proteins, especially myosin & actin, enable muscle contraction & relaxation, & heart contraction & relaxation.
- Proteins are also components of molecules needed for everyday health including enzymes, antibodies, hormones, precursors of neurotransmitters, and transporters.
- Count & track protein intake to avoid protein deficiency if on a dairy-free or plant-based diet or to support a higher intake if over 40 or on a low-carb or keto diet
Infographic: Protein has important roles throughout the body
Muscle growth & function
Proteins are needed for muscle growth & maintenance. Contractile proteins, including actin & myosin, are responsible for muscle contraction and relaxation
Bone strength
Structural protein provides the matrix in bone for calcium & other mineral deposition & contributes to bone strength, lowering the risk of fracture
