Health · Quick Answer

How much protein should I eat per day?

For most adults, 0.7-1.0 grams of protein per pound of body weight (1.6-2.2 g/kg) is ideal for muscle maintenance and fat loss. Sedentary adults need only 0.36 g/lb (RDA minimum). Active adults, older adults, and people losing weight need more.

Protein targets by goal

| Goal | Grams per pound | Grams per kg |

|---|---|---|

| Sedentary (RDA minimum) | 0.36 | 0.8 |

| General health / active | 0.5-0.7 | 1.1-1.5 |

| Building muscle | 0.7-1.0 | 1.6-2.2 |

| Fat loss (preserve muscle) | 0.8-1.2 | 1.8-2.6 |

| Older adults (50+) | 0.5-0.8 | 1.1-1.8 |

Worked example

180-lb adult trying to build muscle:

0.8 × 180 = 144 grams of protein/day
Spread over 4 meals: 36 g per meal
That's roughly one 5 oz chicken breast or one scoop of whey + 1 cup Greek yogurt per meal

Per-meal distribution

Research suggests 0.4 g/kg of protein per meal (about 25-35 g) maximizes muscle protein synthesis. Spreading intake across 3-5 meals beats loading it all at dinner.

Common high-protein foods

Chicken breast, 4 oz cooked: 31 g
Greek yogurt, 1 cup: 20 g
Eggs: 6 g each
Whey protein scoop: 24 g
Canned tuna, 5 oz: 33 g
Cottage cheese, 1 cup: 24 g
Lentils, 1 cup cooked: 18 g
Tofu, 1 cup firm: 20 g

Run the numbers

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