How Much Protein Do You Need Per Day?

Most adults need at least 0.36 g of protein per pound of body weight. If you're active, losing fat or building muscle, 0.7–1 g per pound is a better target. Here's how to find your number and reach it with real food.

The minimum vs the optimal

The US Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight, about 0.36 g per pound. That is the amount needed to avoid deficiency in most healthy adults. It is a floor, not a goal.

Research on active adults suggests higher intakes help with muscle repair, fullness and keeping muscle while dieting.

Protein targets by goal

• General health: 0.36–0.45 g per lb.
• Regular exercise: 0.55–0.73 g per lb.
• Fat loss: 0.73–1 g per lb.
• Muscle gain: 0.73–1 g per lb.
• Adults 65+: 0.45–0.55 g per lb, to slow muscle loss with age.

For a 180 lb person who lifts weights, that's roughly 130–180 g of protein a day. Get your own number with the protein calculator.

How to spread it out

Aim for 25–40 g of protein at each of 3–4 meals rather than one huge serving. It keeps you full and supports muscle repair through the day.

What 30 g of protein looks like

• 4 oz cooked chicken breast
• 1 cup (about 200 g) plain Greek yogurt plus a handful of nuts
• 4 large eggs
• 1 cup cottage cheese
• 5 oz canned tuna
• 1.5 cups cooked lentils
• 6 oz firm tofu plus a glass of soy milk

The bottom line

Treat 0.36 g per pound as the minimum, and aim higher if you're active or trying to change your body. Pair it with the right calorie target from the macro calculator.

CalorieCalculator.online editorial team

We write practical, research-based guides on calories, nutrition and body composition, and build the free calculators on this site. Every article cites its sources and is reviewed for accuracy. Our editorial policy.

This article is for general education and is not medical advice. See our medical disclaimer.