How Many Grams of Protein Do You Need Per Day?
One of the most common nutrition questions is "how many grams of protein should I eat daily?" The answer depends on your body weight, activity level, age, and goals. This guide gives you clear gram targets based on your specific situation.
Key Takeaways
- Protein needs range from 54g to 240g+ per day depending on body weight and goals
- A 150 lb person needs 75-150g daily depending on activity level
- Quick rule: multiply your weight in pounds by 0.5 for minimum, 1.0 for maximum
- Focus on hitting your target most days -- weekly average matters more than daily perfection
In This Guide
Quick Answer: Daily Protein in Grams
Here's how many grams of protein most people need daily:
| Body Weight | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| 120 lbs (54 kg) | 43-60g | 72-96g | 96-120g |
| 140 lbs (64 kg) | 50-70g | 84-112g | 112-140g |
| 160 lbs (73 kg) | 58-80g | 96-128g | 128-160g |
| 180 lbs (82 kg) | 65-90g | 108-144g | 144-180g |
| 200 lbs (91 kg) | 72-100g | 120-160g | 160-200g |
| 220 lbs (100 kg) | 79-110g | 132-176g | 176-220g |
For your exact number, use our protein calculator which factors in your specific details.
Understanding Protein Gram Requirements
Protein recommendations are typically given in two ways:
- Grams per pound of body weight: 0.36g to 1.2g per pound depending on activity
- Grams per kilogram of body weight: 0.8g to 2.6g per kilogram
The advantage of using body weight calculations is that your protein needs scale with your size. A 200-pound person naturally needs more protein than a 120-pound person because they have more tissue to maintain.
The Baseline: 0.36 Grams Per Pound
The Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram, or approximately 0.36 grams per pound of body weight. This translates to:
- 120 lbs: 43 grams minimum
- 150 lbs: 54 grams minimum
- 180 lbs: 65 grams minimum
- 200 lbs: 72 grams minimum
However, the RDA represents the minimum to prevent deficiency, not the optimal amount for health, fitness, or body composition. Most nutrition experts recommend higher intakes for active individuals and those with specific goals.
How Many Grams by Activity Level
Your physical activity dramatically affects your protein needs. Exercise increases protein turnover, meaning your body breaks down and rebuilds more protein daily.
Sedentary (No Regular Exercise)
Protein: 0.36-0.5 grams per pound
If you have a desk job and don't exercise regularly, you're at the lower end of protein needs. However, even sedentary individuals benefit from staying above the bare minimum RDA.
Example calculations for sedentary people:
- 130 lbs: 47-65 grams per day
- 160 lbs: 58-80 grams per day
- 190 lbs: 68-95 grams per day
Lightly Active (1-3 Days Exercise Per Week)
Protein: 0.5-0.7 grams per pound
If you exercise a few times per week, whether that's going to the gym, playing sports, or doing yoga, your protein needs increase to support recovery.
Example calculations:
- 130 lbs: 65-91 grams per day
- 160 lbs: 80-112 grams per day
- 190 lbs: 95-133 grams per day
Moderately Active (4-5 Days Exercise Per Week)
Protein: 0.6-0.8 grams per pound
Regular exercisers who work out most days of the week have higher protein requirements for muscle repair and adaptation.
Example calculations:
- 130 lbs: 78-104 grams per day
- 160 lbs: 96-128 grams per day
- 190 lbs: 114-152 grams per day
Very Active (Daily Exercise or Intense Training)
Protein: 0.7-1.0 grams per pound
If you train daily, do intense workouts, or are an athlete, your protein needs are at the higher end to support recovery and performance.
Example calculations:
- 130 lbs: 91-130 grams per day
- 160 lbs: 112-160 grams per day
- 190 lbs: 133-190 grams per day
Athletes and Competitive Training
Protein: 0.8-1.2 grams per pound
Elite athletes, bodybuilders, and those doing very intense training may benefit from even higher protein intakes.
Example calculations:
- 150 lbs: 120-180 grams per day
- 180 lbs: 144-216 grams per day
- 200 lbs: 160-240 grams per day
Daily Protein Grams by Body Weight (Active Person, 0.8g/lb)
How Many Grams by Goal
Your fitness goals also determine your protein requirements.
Maintaining Weight and General Health
Target: 0.5-0.7 grams per pound
If you're happy with your current weight and just want to stay healthy, moderate protein intake is sufficient. This range supports general health, immune function, and maintenance of existing muscle mass.
For a 160-pound person maintaining: 80-112 grams daily.
Building Muscle
Target: 0.7-1.0 grams per pound
Muscle building requires extra protein to provide the amino acids needed for muscle protein synthesis. Research shows that 0.7-0.8g per pound is sufficient for most people, but going up to 1g provides a margin of safety.
For a 160-pound person building muscle: 112-160 grams daily.
Learn more in our protein for muscle building guide.
Losing Weight
Target: 0.8-1.2 grams per pound
During weight loss, protein needs actually increase. Higher protein intake helps preserve muscle mass during a caloric deficit, increases satiety, and has a higher thermic effect.
For a 160-pound person losing weight: 128-192 grams daily.
Learn more in our protein for weight loss guide.
Recomposition (Losing Fat While Building Muscle)
Target: 0.9-1.1 grams per pound
If you're trying to simultaneously lose fat and gain muscle (body recomposition), keep protein high to support both goals.
For a 160-pound person recomping: 144-176 grams daily.
How Many Grams by Age
Protein needs change throughout your lifespan.
Children and Teenagers
Growing bodies need protein for development. General guidelines:
- Ages 4-8: 19 grams per day
- Ages 9-13: 34 grams per day
- Ages 14-18 (girls): 46 grams per day
- Ages 14-18 (boys): 52 grams per day
Active young athletes may need significantly more, calculated similar to adults based on body weight.
Adults (19-50)
Follow the activity-based and goal-based guidelines above. The general minimum for adults is:
- Women: 46 grams minimum (RDA)
- Men: 56 grams minimum (RDA)
But optimal amounts for active adults are much higher, typically 100-200 grams depending on size and activity.
Older Adults (50+)
Contrary to what many believe, protein needs increase with age due to:
- Anabolic resistance: Muscles become less responsive to protein, requiring higher doses to trigger muscle protein synthesis
- Sarcopenia prevention: Age-related muscle loss accelerates without adequate protein and exercise
- Slower recovery: Older bodies take longer to recover from exercise and illness
Recommendations for adults over 50:
- Sedentary: 0.45-0.55 grams per pound (higher than younger adults)
- Active: 0.6-0.9 grams per pound
- With resistance training: 0.7-1.0 grams per pound
A 160-pound person over 50 should aim for at least 72-88 grams if sedentary, and 96-160 grams if active.
How Many Grams Per Meal?
Beyond total daily protein, how you distribute it across meals matters for muscle protein synthesis.
The 20-40 Gram Target
Research shows that muscle protein synthesis is maximally stimulated by approximately 20-40 grams of protein per meal. Eating significantly more than this in a single sitting doesn't proportionally increase muscle building, though the excess protein is still absorbed and used for other functions.
Optimal Distribution
For best results, spread your protein evenly across meals rather than eating most at dinner. Here's how to distribute different daily targets:
| Daily Target | 3 Meals | 4 Meals | 5 Meals |
|---|---|---|---|
| 90g | 30g each | 22-23g each | 18g each |
| 120g | 40g each | 30g each | 24g each |
| 150g | 50g each | 37-38g each | 30g each |
| 180g | 60g each | 45g each | 36g each |
| 200g | 66-67g each | 50g each | 40g each |
Use our protein per meal calculator to determine your optimal distribution.
The Breakfast Problem
Many people eat a carb-heavy breakfast with little protein, then try to make up for it at dinner. This is suboptimal. Studies show that eating 25-30+ grams of protein at breakfast improves satiety, blood sugar control, and muscle protein synthesis throughout the day.
Instead of cereal or toast alone, consider:
- Eggs (3-4 eggs = 18-24g protein)
- Greek yogurt with nuts (20-25g protein)
- Protein smoothie (25-30g protein)
- Cottage cheese with fruit (28g protein per cup)
Get Your Personalized Recommendation
Use our free calculator to get a protein target tailored to your weight, activity level, and goals.
Calculate My Protein NeedsCommon Protein Gram Targets and Who They're For
Here's a guide to common protein targets and the typical person they suit:
50-75 Grams Per Day
Appropriate for:
- Small-framed sedentary individuals (100-140 lbs)
- People meeting minimum requirements only
- Those with specific medical restrictions on protein
This range meets the RDA but is suboptimal for most active people or those with fitness goals.
75-100 Grams Per Day
Appropriate for:
- Sedentary to lightly active people (140-180 lbs)
- Those focused on general health without specific fitness goals
- People transitioning to higher protein from a low-protein diet
100-130 Grams Per Day
Appropriate for:
- Moderately active people (150-180 lbs)
- Smaller individuals trying to build muscle or lose weight
- A good starting point for many people improving their diet
130-160 Grams Per Day
Appropriate for:
- Active people (160-200 lbs)
- Those building muscle at moderate body weights
- People losing weight who want to preserve muscle
160-200 Grams Per Day
Appropriate for:
- Very active or athletic individuals
- Larger people (180-220+ lbs) building muscle
- Serious lifters and athletes
200+ Grams Per Day
Appropriate for:
- Large, very active athletes (200+ lbs)
- Competitive bodybuilders
- Those in aggressive cutting phases who are larger
For most people, going above 200g provides no additional benefits unless you're very large or in specific athletic contexts.
How to Calculate Your Personal Gram Target
Follow this step-by-step process to determine your exact protein needs:
Step 1: Know Your Body Weight
Weigh yourself in the morning after using the bathroom. This gives the most accurate and consistent reading.
Step 2: Assess Your Activity Level
Be honest about your exercise habits:
- Sedentary: Little to no intentional exercise
- Lightly active: 1-3 workouts per week
- Moderately active: 4-5 workouts per week
- Very active: Daily exercise or intense training
Step 3: Identify Your Primary Goal
- Maintain: Use baseline for your activity level
- Build muscle: Add 0.1-0.2g to your multiplier
- Lose weight: Add 0.2-0.3g to your multiplier
Step 4: Choose Your Multiplier
| Situation | Grams per Pound |
|---|---|
| Sedentary, maintaining | 0.36-0.5 |
| Lightly active, maintaining | 0.5-0.7 |
| Moderately active, maintaining | 0.6-0.8 |
| Very active, maintaining | 0.7-1.0 |
| Building muscle | 0.7-1.0 |
| Losing weight | 0.8-1.2 |
Step 5: Calculate
Multiply your body weight by your chosen factor.
Example 1: 150 lb moderately active person maintaining weight
150 × 0.7 = 105 grams per day
Example 2: 180 lb person building muscle
180 × 0.9 = 162 grams per day
Example 3: 200 lb person losing weight
200 × 1.0 = 200 grams per day
Meeting Your Protein Gram Target
Once you know your target, here's how to actually hit it.
High-Protein Foods and Their Gram Content
| Food | Serving | Protein Grams |
|---|---|---|
| Chicken breast | 4 oz (113g) | 31g |
| Ground beef (93% lean) | 4 oz (113g) | 23g |
| Salmon | 4 oz (113g) | 25g |
| Tuna (canned) | 4 oz (113g) | 27g |
| Eggs | 2 large | 12g |
| Egg whites | 4 large | 14g |
| Greek yogurt | 1 cup (245g) | 17g |
| Cottage cheese | 1 cup (226g) | 28g |
| Whey protein | 1 scoop (30g) | 25g |
| Tofu (firm) | 4 oz (113g) | 11g |
| Lentils (cooked) | 1 cup | 18g |
| Black beans (cooked) | 1 cup | 15g |
Sample Day at Different Protein Levels
100g Protein Day
- Breakfast: 2 eggs + Greek yogurt (24g)
- Lunch: 4 oz chicken breast + salad (31g)
- Snack: String cheese + almonds (10g)
- Dinner: 5 oz salmon + vegetables (31g)
- Total: 96g
150g Protein Day
- Breakfast: 3 eggs + cottage cheese (28g)
- Lunch: 6 oz chicken breast + rice (46g)
- Snack: Protein shake (25g)
- Dinner: 6 oz lean beef + vegetables (35g)
- Evening: Greek yogurt (17g)
- Total: 151g
200g Protein Day
- Breakfast: Protein smoothie with whey + banana (30g)
- Mid-morning: Cottage cheese (28g)
- Lunch: 8 oz chicken breast + sweet potato (62g)
- Post-workout: Protein shake (25g)
- Dinner: 8 oz salmon + rice + vegetables (50g)
- Total: 195g
Quick mental math
For a rough estimate, just use your body weight in pounds as your protein target in grams. A 170 lb person aiming for about 170g of protein per day is a solid target for most active adults.
Tracking Your Protein Grams
To ensure you're hitting your target, tracking is helpful, at least initially.
Methods for Tracking
- Food tracking apps: MyFitnessPal, Cronometer, Lose It!, MacroFactor
- Food scale: Weigh protein sources for accuracy
- Nutrition labels: Check protein content on packaged foods
- Online databases: USDA FoodData Central for whole foods
Tips for Accurate Tracking
- Weigh meat raw (protein content is listed for raw meat)
- Use grams instead of "cups" or "pieces" when possible
- Don't forget protein from grains, vegetables, and other non-meat sources
- Track for 2-4 weeks to learn portion sizes, then you can often estimate
Common Tracking Mistakes
- Forgetting to count protein from bread, pasta, and other carb sources
- Estimating portions instead of measuring
- Not accounting for cooking method (grilled vs. fried affects calories, not protein)
- Using generic entries instead of specific brands
Frequently Asked Questions
It depends on your body weight and goals. For a 120-140 lb person who is moderately active, 100g (0.7-0.8g per pound) is adequate. For a 180 lb person building muscle, 100g (0.55g per pound) is likely insufficient for optimal results.
Women have the same proportional protein needs as men based on body weight. A 140 lb woman who is moderately active should aim for 84-112g daily. Many women undereat protein; don't be afraid of higher intakes.
Yes, absolutely. 150g is achievable with whole foods: 6 oz chicken breast (46g) + 6 oz salmon (38g) + 3 eggs (18g) + 1 cup Greek yogurt (17g) + 1 cup cottage cheese (28g) = 147g. Supplements are convenient but not necessary.
For healthy individuals, excess protein is either used for energy or excreted. It won't automatically turn into muscle or cause kidney damage. However, very high protein (above 1.5g per pound) provides no additional benefits and may crowd out other important nutrients.
Yes, count protein from all sources. While vegetables and grains have less protein than meat, it adds up. A cup of quinoa has 8g, a slice of bread has 3-4g, a cup of broccoli has 3g. These contributions matter for your daily total.
Summary: Your Protein Gram Target
Here's the bottom line on how many grams of protein you need:
- Sedentary: 0.36-0.5 grams per pound (minimum for health)
- Lightly active: 0.5-0.7 grams per pound
- Moderately active: 0.6-0.8 grams per pound
- Very active/athlete: 0.7-1.0 grams per pound
- Building muscle: 0.7-1.0 grams per pound
- Losing weight: 0.8-1.2 grams per pound
Use our protein intake calculator to get your exact daily gram target based on your weight, activity level, and goals. Then distribute that protein across 3-5 meals for optimal results.
Consistency is key. Hitting your protein target most days matters more than hitting it perfectly every day. Track your intake for a few weeks to learn what works, then adjust as needed based on your results.