Protein is one of the most important parts of building muscle and keeping it while you lose fat. The number you need depends on your body weight and goal. Here is a clear, evidence-based range and how to hit it.
The evidence-based range
The U.S. recommended dietary allowance is 0.8 grams of protein per kilogram of body weight a day. That is the amount to prevent deficiency in most adults, not an amount tuned for building muscle. The International Society of Sports Nutrition position stand suggests 1.4 to 2.0 grams per kilogram per day for people who exercise, which is about 0.64 to 0.9 grams per pound.
Quick table
| Body weight | Daily protein range |
|---|---|
| 150 lb (68 kg) | 95 to 136 g |
| 180 lb (82 kg) | 114 to 163 g |
| 220 lb (100 kg) | 140 to 200 g |
Use our starting macros calculator for a quick estimate. It is a starting point, not a prescription.
Which end of the range?
- Building muscle: the middle of the range is usually plenty.
- Losing fat while keeping muscle: the higher end helps, especially when calories are lower.
- Beginners or lower training volume: the lower end is a reasonable start.
How to spread it out
Aim for a solid serving of protein at each meal, around 20 to 40 grams, across three to five meals. Total daily protein matters most. Spreading it out makes the total easier to reach.
Easy protein sources
- Chicken, turkey, lean beef, pork loin
- Fish and shellfish
- Eggs and egg whites
- Greek yogurt, cottage cheese, milk
- Tofu, tempeh, lentils, beans (combine plant sources through the day)
- Whey, casein or plant protein powder, if it helps you reach your target
Common mistakes
- Guessing. Track protein for one or two weeks so you know where you are.
- Eating most of it at dinner.
- Chasing extra-high numbers. More than the range above usually adds little for muscle.
Pair your protein with high-volume training and enough sleep, and read fat loss vs weight loss if cutting is your goal.
Frequently asked questions
Is too much protein bad for you?
For healthy people, intakes within the ranges above are widely considered safe. People with kidney disease or other conditions should ask their doctor first.
Do I need protein powder?
No. It is a convenient way to hit your target, not a requirement.
Should I count protein in grams or by meals?
Count grams to start. Once you know what 30 grams looks like on your plate, you can eyeball it.
Sources
- Jager R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005.
Personal trainer in Las Vegas, NV, coaching in person and online. Follow @cordellanthony808. This guide is general information, not medical advice.