Nutrition
How Much Protein Per Day? Charts by Weight, Age and Goal
Published October 20, 2026
How much protein you need per day depends on your goal. The official minimum for adults is 0.36 g per lb of body weight (0.8 g/kg). If you strength train to build or keep muscle, research points to about 0.7 to 1 g per lb (1.6 to 2.2 g/kg) per day, spread over 3 to 5 meals of 20 to 40 g.
The minimum (the RDA) is set to prevent deficiency in sedentary people, not to optimize muscle. Once you lift, diet, or pass 50, the numbers change. Here are the targets, a chart you can read in five seconds, and how to hit them with real food.
Targets by goal
| Goal | g per lb of body weight | g per kg of body weight |
|---|---|---|
| Sedentary adult (minimum) | 0.36 | 0.8 |
| Active, general fitness | 0.5-0.6 | 1.1-1.4 |
| Building muscle | 0.7-1.0 | 1.6-2.2 |
| Losing fat while keeping muscle | 0.8-1.0 (or more in a steep deficit) | 1.8-2.2+ |
| Adults over 50 who train | 0.55-0.9 | 1.2-2.0 |
Where these come from:
- A 2018 meta-analysis of 49 trials (Morton and colleagues) found that protein's benefit for muscle gains during resistance training plateaued around 1.6 g/kg/day, with an upper confidence limit of about 2.2 g/kg.
- The International Society of Sports Nutrition position stand (2017) recommends 1.4 to 2.0 g/kg/day for most exercising people, with doses of about 0.25 g/kg (20 to 40 g) per meal every 3 to 4 hours.
- During aggressive fat loss in lean lifters, higher intakes are often used to protect muscle.
Daily protein chart by body weight
| Body weight | Minimum (0.8 g/kg) | Active (1.2 g/kg) | Build muscle (1.6-2.2 g/kg) |
|---|---|---|---|
| 120 lb / 54 kg | 44 g | 65 g | 87-120 g |
| 140 lb / 64 kg | 51 g | 76 g | 102-140 g |
| 160 lb / 73 kg | 58 g | 87 g | 116-160 g |
| 180 lb / 82 kg | 65 g | 98 g | 131-180 g |
| 200 lb / 91 kg | 73 g | 109 g | 145-200 g |
| 220 lb / 100 kg | 80 g | 120 g | 160-220 g |
| 250 lb / 113 kg | 91 g | 136 g | see note |
Note for higher body weights: if you carry a lot of body fat, base the calculation on your goal weight (or height in inches, in grams, as a rough rule) rather than current weight, or the number becomes unrealistic.
Per meal matters too
Muscle protein synthesis responds to each meal. Rough guidance:
- 20 to 40 g per meal for most adults.
- About 0.4 g per kg (0.18 g per lb) per meal for older adults, whose muscles respond less to small doses. For a 165 lb (75 kg) person, that is 30 g.
- 3 to 5 protein-rich meals or snacks across the day beat one huge dinner.
What 30 g of protein looks like
| Food | Portion for ~30 g protein |
|---|---|
| Chicken breast, cooked | 3.5 oz / 100 g |
| Canned tuna | 1 can (5 oz / 140 g drained) |
| Eggs | 5 large |
| Greek yogurt (nonfat) | 1.5 cups / 340 g |
| Cottage cheese | 1 cup + 2 tbsp / 250 g |
| Lean ground beef, cooked | 4 oz / 115 g |
| Firm tofu | 10 oz / 280 g |
| Lentils, cooked | 2.5 cups / 500 g |
| Whey protein | 1 to 1.5 scoops |
Plant proteins work too; you just need slightly larger portions and a mix of sources (legumes, soy, grains) across the day.
Is too much protein dangerous?
For healthy people, intakes up to about 2.2 g/kg (1 g/lb) are well studied and considered safe. People with chronic kidney disease are the exception: they should follow their doctor's protein limits. Very high protein diets can also crowd out fiber and vegetables, so keep the plate balanced.
Common mistakes
- Eating most protein at dinner. Move some to breakfast.
- Counting "high protein" snacks that contain 10 g and 300 calories.
- Forgetting older adults. Appetite drops with age while needs per meal rise.
- Over-relying on shakes. Useful, but whole foods bring fiber, vitamins and satiety. See whey protein.
- Ignoring training. Protein without a stimulus won't build muscle. Start with a beginner workout plan.
Quick plan for a 160 lb (73 kg) lifter aiming for 130 g
- Breakfast: 2 eggs + 1 cup Greek yogurt (≈ 35 g)
- Lunch: tuna sandwich + glass of milk (≈ 40 g)
- Snack: cottage cheese with fruit (≈ 25 g)
- Dinner: 4 oz (115 g) chicken or tofu stir-fry (≈ 30 g)
For how this fits with calories when building or losing, see how to bulk and cutting diet. Our 12-week programme includes a nutrition chapter with targets based on your weight.
Frequently asked questions
Is 100 g of protein a day enough?
It depends on your weight and goal. For a 140 lb (64 kg) person who lifts, 100 g is about 1.6 g/kg, right in the effective range. For a 220 lb (100 kg) lifter, it's on the low side for building muscle. Use the chart above for your weight.
Can you eat too much protein in one meal?
Your body digests and uses all the protein you eat, but muscle building per meal seems to respond best to roughly 20 to 40 g, which is why spreading intake across the day is recommended. A bigger meal isn't wasted; it's just not more effective for muscle than splitting it.
Do I need more protein as I get older?
Generally yes. Older muscles respond less to small doses of protein, so older adults benefit from larger servings per meal (about 25 to 30 g or more) and daily totals above the minimum RDA, especially when they're training or recovering from illness. See sarcopenia.
How much protein do I need to lose weight?
During a calorie deficit, higher intakes (about 0.8 to 1 g per lb, 1.8 to 2.2 g/kg) help protect muscle and control hunger. If you carry a lot of body fat, base this on your goal weight rather than current weight.
Do vegetarians and vegans get enough protein?
They can. Combine legumes, soy foods (tofu, tempeh, edamame), seitan, dairy or eggs if you eat them, nuts and grains. Plant proteins are slightly less concentrated in leucine, so aim for the upper end of your target and larger portions per meal.
Should I count protein grams every day?
Not forever. Track for a week or two to learn what your usual meals provide, then use simple habits: a palm-sized protein portion at every meal, plus a protein-rich snack.
Studies cited
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608
- Jäger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0177-8