How much protein do you need?

Your ideal protein intake depends on your body weight and what you're training for. Here's your daily target and how to split it across meals.

lb
Daily protein target
131–180 g/day
1.6–2.2 g per kg (0.73–1.00 g per lb)
Middle of range
156 g
Per meal (4 meals)
39 g
Protein calories
624 kcal
What that looks like in food (approximate protein)
FoodServingProtein
Chicken breast, cooked4 oz / 113 g35 g
Greek yogurt, plain nonfat1 cup / 227 g23 g
Eggs3 large19 g
Canned tuna, drained1 can / 116 g27 g
Lentils, cooked1 cup / 198 g18 g
Tofu, firm½ block / 175 g26 g
Whey protein1 scoop / 30 g24 g
  • If you have kidney disease or reduced kidney function, talk to your doctor before increasing protein.

Where these numbers come from

The official RDA of 0.8 g per kg (about 0.36 g per lb) is the minimum to prevent deficiency in mostly sedentary adults. Research on active people supports more. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg for people who exercise, with higher intakes helpful while dieting to preserve muscle. Older adults benefit from at least 1.0–1.2 g/kg to slow age-related muscle loss.

Spreading it out

Your body uses protein best when it's spread across the day. Aim for 3–5 meals with roughly 0.3–0.4 g/kg each (about 25–40 g for most people), including some within a few hours after training.

Is too much protein harmful?

For healthy people, intakes up to around 2.2 g/kg have not been shown to cause harm. If you have kidney disease, your needs are different, so follow your doctor's advice.

Frequently asked questions

How much protein do I need to build muscle?
About 1.6–2.2 g per kg of body weight per day (0.7–1 g per lb), combined with regular strength training.
Should I use my goal weight or current weight?
If you're carrying a lot of extra body fat, use your goal weight, or roughly what you'd weigh at a healthy BMI. Otherwise current weight is fine.
Can I get enough protein on a plant-based diet?
Yes. Combine sources like tofu, tempeh, lentils, beans, seitan and soy milk, and aim for the higher end of your range since plant proteins are slightly less digestible.

These results are estimates for healthy adults and are not medical advice. If you are pregnant, breastfeeding, under 18, or managing a medical condition, talk to your doctor or a registered dietitian.

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