How Much Protein Do I Need? A Complete Guide for Every Activity Level

Last updated January 2026

How much protein you need depends on your activity level and goals. Sedentary adults need about 0.36g per pound of body weight (roughly 54g for a 150lb person), while those exercising moderately should aim for 0.7–0.8g per pound (105–120g), and serious athletes may benefit from up to 1.0–1.2g per pound (150–180g). The good news: hitting these targets is easier than you might think with the right food choices.

Whether you're training for a marathon, hitting the gym a few times a week, or simply trying to maintain your health, protein plays a critical role in muscle repair, recovery, and overall body composition. This guide breaks down exactly how much protein you need based on your lifestyle—and shows you practical ways to reach your goals.

Quick Reference: Daily Protein Needs by Activity Level

Note: These ranges are based on current research from the ISSN Position Stand on Protein and Exercise and the ACSM/Academy of Nutrition and Dietetics Joint Position Statement.

Protein for Sedentary Adults

If you're not very active and looking to maintain your current body composition, the government's Recommended Daily Allowance (RDA) is 0.36g of protein per pound of body weight—or 0.8g per kilogram. For a 150lb person, that's approximately 54g of protein per day.

What does 54g of protein look like? It's surprisingly achievable:

Most Americans already meet or exceed this minimum through their regular diet. However, if you're over 40, research suggests increasing your intake to 0.45–0.55g per pound (about 1.0–1.2g/kg) to help prevent age-related muscle loss, known as sarcopenia.

Protein for Moderate Exercise (3-4 Days Per Week)

If you're exercising regularly—whether that's strength training, running, cycling, or group fitness classes—your protein needs increase significantly. Research supports consuming around 0.7–0.8g of protein per pound of body weight to maximize muscle recovery and growth.

For a 150lb person exercising moderately, that means approximately 105–120g of protein daily.

Building on the basics above, here's how to reach 120g:

At this activity level, the key is spreading your protein intake across meals rather than loading up at dinner. Research shows that consuming 25–40g of protein per meal optimizes muscle protein synthesis throughout the day.

Protein for Intense Training (5-6 Days Per Week)

For those training at high intensity five to six times per week—think competitive athletes, dedicated bodybuilders, or anyone following an aggressive fitness program—protein needs peak at approximately 0.9–1.2g per pound of body weight.

For a 150lb person training intensely, that's roughly 135–180g of protein daily.

To reach the higher end of this range, consider adding:

Even at the highest protein intake levels, reaching your target is achievable through a varied diet. Prioritize whole food sources first—lean meats, fish, eggs, dairy, legumes, and nuts—and use protein supplements as a convenient backup when whole foods aren't practical.

How to Distribute Protein Throughout the Day

Research increasingly suggests that when you eat protein matters almost as much as how much you eat. Here's how to optimize your protein timing:

Breakfast (aim for 25-30g): Most people under-consume protein at breakfast. Starting your day with adequate protein helps:

• Reduce hunger and cravings throughout the day
• Stabilize blood sugar levels
• Support muscle protein synthesis from the start

Post-workout (within 2 hours): Consuming 20-40g of protein after exercise maximizes muscle repair and growth. This is where protein shakes can be particularly convenient.

Each main meal: Aim for 25-40g per meal. Studies show that consuming more than 40g in a single sitting doesn't provide additional muscle-building benefits—your body can only utilize so much at once.

Before bed: A slow-digesting protein source like cottage cheese or casein can support overnight muscle recovery, particularly for athletes in heavy training.

What Happens If You Eat Too Much Protein?

While protein is essential, more isn't always better. Here's what to consider:

Excess protein converts to energy or fat. Once your body's protein needs are met, additional protein gets used for energy or stored—the amino acids are either oxidized directly or converted to glucose through gluconeogenesis. In a caloric surplus, this can contribute to fat storage just like excess carbohydrates or fats. Eating 200g of protein won't build more muscle than 150g if 150g meets your needs.

Protein alone doesn't build muscle. You can't out-eat a lack of training. Building muscle requires the combination of adequate protein and progressive resistance training. The weight room, not the protein shake, is the primary driver of muscle growth.

Balance matters. High protein intake often comes at the expense of other important nutrients. If protein bars and shakes are crowding out fruits, vegetables, and whole grains, you may be missing fiber, vitamins, and minerals essential for overall health and athletic performance.

Consider your kidneys. For healthy individuals, high protein intake has not been shown to damage kidneys. However, those with pre-existing kidney conditions should consult their healthcare provider about appropriate protein levels.

Best Protein Sources by Category

The Dietary Guidelines for Americans emphasize the importance of protein quality—not just quantity. Here are the best sources:

Complete Proteins (contain all essential amino acids)

• Lean meats: Chicken breast (26g/3oz), turkey breast (25g/3oz), lean beef (22g/3oz)
• Fish: Salmon (22g/3oz), tuna (22g/3oz), cod (20g/3oz)
• Eggs: Whole eggs (6g each), egg whites (3.6g each)
• Dairy: Greek yogurt (17g/6oz), cottage cheese (14g/½ cup), milk (8g/cup)
• Soy: Tofu (10g/½ cup), tempeh (15g/½ cup), edamame (9g/½ cup)

Protein values from USDA FoodData Central

Plant-Based Proteins (combine for complete amino acid profile)

• Legumes: Black beans (8g/½ cup), lentils (9g/½ cup), chickpeas (7g/½ cup)
• Grains: Quinoa (8g/cup cooked), oats (5g/cup cooked)
• Nuts & Seeds: Almonds (6g/oz), peanut butter (8g/2 tbsp), hemp seeds (10g/3 tbsp)

For those following plant-based diets, combining different protein sources throughout the day—such as beans with rice, or hummus with whole wheat pita—ensures you get all essential amino acids. You don't need to combine them in the same meal; just aim for variety across the day.

Should You Use Protein Supplements?

Protein supplements can be helpful tools, but they're not necessary for most people. Consider supplements if:

• You struggle to meet protein targets through whole foods alone
• You need convenient post-workout nutrition
• You have a very high protein requirement (athletes, bodybuilders)
• You're traveling or have limited food access

When choosing a protein supplement, look for products that are third-party tested (NSF Certified for Sport, Informed Sport, or similar) and contain minimal added sugars. Whey protein is well-researched and quickly absorbed, making it ideal for post-workout. Casein digests slowly, making it better for sustained protein release. Plant-based options like pea or rice protein blends work well for those avoiding dairy.

How to Know If Your Protein Intake Is Working

The scale alone won't tell you whether you're building muscle or losing fat—a DEXA scan provides the precise data you need. Unlike bathroom scales or body fat calipers, DEXA technology measures:

• Exact lean muscle mass (by body region)
• Body fat percentage and distribution
• Visceral fat (the dangerous fat around your organs)
• Changes over time with precision

Many people discover through scanning that their smart scale was off by 5-10% on body fat readings. When you're investing time in your nutrition and training, you deserve accurate feedback on what's actually changing in your body composition.

Frequently Asked Questions

How much protein do I need to build muscle?

Research consistently shows that 0.7–1.0g of protein per pound of body weight, combined with progressive resistance training, is sufficient for muscle building in most individuals. Going significantly higher (beyond 1.2g/lb) hasn't been shown to provide additional muscle-building benefits.

Can I get enough protein on a vegetarian or vegan diet?

Absolutely. Plant-based athletes can meet their protein needs through strategic combination of legumes, soy products, whole grains, nuts, and seeds. The key is eating a variety of protein sources to ensure you get all essential amino acids. Many plant-based athletes find protein powders helpful for convenience.

Is it bad to eat protein before bed?

No—in fact, consuming slow-digesting protein before sleep (like cottage cheese or casein) may support overnight muscle recovery without negatively impacting sleep quality or body composition.

How much protein do women need?

Women have the same protein requirements per pound of body weight as men. A woman training moderately would benefit from 0.7–0.8g per pound, just like a man at the same activity level. Women building muscle may need the higher ranges, particularly during body recomposition phases.

Does protein help with weight loss?

Yes. Higher protein intake supports weight loss by increasing satiety (helping you feel full longer), preserving lean muscle mass during caloric deficit, and slightly boosting metabolism through the thermic effect of food.

What's the best protein source?

There's no single "best" protein—variety is key. Lean meats, fish, eggs, dairy, and legumes all offer unique nutritional profiles. The best protein source is one you'll actually eat consistently as part of a balanced diet.

The Bottom Line

Getting adequate protein doesn't have to be complicated. Start by identifying your activity level, calculate your approximate daily target, and build meals around quality protein sources. For most people:

• Sedentary: ~0.36g per pound (54g for 150lb person)
• Moderate exercise: ~0.7–0.8g per pound (105–120g for 150lb person)
• Intense training: ~0.9–1.2g per pound (135–180g for 150lb person)

Focus on whole food sources first, spread protein across your meals, and don't forget that consistent training is just as important as protein intake for building the physique you want.

Ready to see exactly how your nutrition and training are affecting your body composition? Book a DEXA scan with BodySpec and get precise data on your muscle mass, body fat, and visceral fat—so you can optimize your protein intake with confidence.

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Looking for more nutrition guidance? Check out our guides on lean bulking strategies, body recomposition, and healthy high-protein recipes.