For muscle building and active individuals, aim for 0.7-1.0 grams of protein per pound of body weight. A 180-pound person focused on building muscle needs 126-180 grams of protein daily. For general health, 0.36 grams per pound (the RDA minimum) is sufficient, but most active people benefit from more.

At 185 pounds, I spent my first two years of lifting eating only 80 grams of protein per day and wondering why I was not gaining muscle. Once I bumped my intake to 170 grams daily, split across four meals, I gained 12 pounds of lean mass in six months while keeping my body fat at 14%. Dialing in protein was the single biggest change I made alongside tracking my macros for the first time.

Use our Protein Calculator to get personalized recommendations based on your weight, goals, and activity level.

Understanding Protein Requirements

Protein needs vary dramatically based on your goals and activity level:

The RDA vs. Optimal Intake

Standard	Amount	Purpose
RDA (Recommended Dietary Allowance)	0.36 g/lb (0.8 g/kg)	Prevent deficiency
Moderate Activity	0.5-0.7 g/lb	General fitness
Muscle Building	0.7-1.0 g/lb	Optimize muscle protein synthesis
Weight Loss + Exercise	0.8-1.2 g/lb	Preserve muscle while cutting
Athletes	0.7-1.0 g/lb	Performance and recovery

Important

The RDA is a minimum, not an optimal target. The 0.36 g/lb recommendation prevents protein deficiency but isn't designed for fitness goals, muscle building, or optimal body composition.

How to Calculate Your Protein Needs

Basic Formula

Daily Protein = Body Weight × Protein Factor

Protein factors by goal:

Sedentary/maintenance: 0.36-0.5 g/lb
General fitness: 0.5-0.7 g/lb
Muscle building: 0.7-1.0 g/lb
Weight loss (active): 0.8-1.2 g/lb
Bodybuilding/athletes: 1.0-1.4 g/lb

Example Calculations

Weight	Goal	Factor	Daily Protein
150 lbs	General fitness	0.6	90g
150 lbs	Muscle building	0.8	120g
180 lbs	Weight loss	1.0	180g
200 lbs	Muscle building	0.8	160g
130 lbs	Maintenance	0.5	65g

Should You Use Total Weight or Lean Mass?

For most people, total body weight works fine. However, if you're significantly overweight:

Option 1: Use goal body weight Option 2: Use lean body mass + reasonable buffer

Example (250 lbs at 35% body fat, targeting muscle building):

Lean mass: 250 × 0.65 = 163 lbs
Using goal weight (~200 lbs): 160-200g protein
Using lean mass + 20%: 163 × 1.2 × 0.8 = 157g protein

Protein Needs by Goal

For Building Muscle

Research consistently shows 0.7-1.0 g/lb maximizes muscle protein synthesis:

Factor	Recommendation
Base intake	0.7-1.0 g/lb body weight
Per meal	25-40g protein
Meal frequency	3-5 protein feedings/day
Post-workout	30-50g within 2 hours
Before bed	30-40g (casein ideal)

Key research findings:

Gains plateau around 0.7 g/lb for most people
Going higher isn't harmful but shows diminishing returns
Protein timing matters less than daily total

Tip

Spread protein throughout the day. Your body can only use ~40-50g per meal for muscle building. Three 40g meals are better than one 120g meal for muscle protein synthesis.

For Weight Loss

Higher protein intake during weight loss helps preserve muscle:

Factor	Recommendation
Base intake	0.8-1.2 g/lb body weight
Why higher?	Preserves muscle in deficit
Satiety benefit	Protein is most filling macronutrient
Thermic effect	Burns more calories to digest

Weight loss protein benefits:

Reduces muscle loss (common during dieting)
Keeps you fuller longer
Higher thermic effect (25-30% of protein calories burned during digestion)
Helps maintain metabolism

For complete weight loss planning, see our Calorie Calculator and read our calorie deficit guide for strategies that preserve muscle during a cut.

For Endurance Athletes

Endurance athletes have protein needs above sedentary individuals:

Activity	Protein Need
Recreational runner	0.5-0.7 g/lb
Serious runner (30+ miles/week)	0.7-0.9 g/lb
Ultra-endurance	0.8-1.0 g/lb
Triathletes	0.7-0.9 g/lb

For Older Adults (50+)

Protein needs increase with age due to anabolic resistance:

Age Group	Recommendation
50-65	0.5-0.7 g/lb
65+	0.6-0.8 g/lb
Active seniors	0.7-1.0 g/lb

Why more protein with age:

Muscle becomes less responsive to protein
Preventing sarcopenia (age-related muscle loss) is crucial
Higher protein helps maintain strength and function

Protein Distribution Throughout the Day

Optimal Meal Distribution

Rather than one large protein meal, spread intake across the day:

Example (160g daily target):

Meal	Time	Protein
Breakfast	7 AM	35g
Lunch	12 PM	40g
Snack	3 PM	20g
Dinner	6 PM	40g
Evening	9 PM	25g
Total		160g

The Leucine Threshold

Each meal should hit the leucine threshold (2.5-3g leucine) to maximize muscle protein synthesis:

Protein Source	Amount for ~3g Leucine
Chicken breast	4 oz (25g protein)
Eggs	4 whole eggs (24g protein)
Greek yogurt	1.5 cups (30g protein)
Whey protein	1 scoop (25-30g protein)
Beef	3.5 oz (25g protein)

Post-Workout Protein

The anabolic window is more flexible than once believed:

Timing	Priority	Notes
Within 2 hours	Ideal	Especially if training fasted
Within 4 hours	Good	If you had a pre-workout meal
Same day	Acceptable	Total daily protein matters most

Info

The anabolic window is a barn door, not a peephole. While post-workout protein is beneficial, hitting your daily total is more important than timing.

Best Protein Sources

Complete Proteins (All Essential Amino Acids)

Source	Protein per Serving	Notes
Chicken breast	31g per 4 oz	Lean, versatile
Turkey breast	30g per 4 oz	Very lean
Beef (lean)	28g per 4 oz	High iron, B12
Salmon	25g per 4 oz	Omega-3s included
Eggs	6g each	Complete protein, affordable
Greek yogurt	17g per 6 oz	Casein + whey blend
Cottage cheese	14g per ½ cup	Casein-rich, slow digesting
Whey protein	25g per scoop	Fast-digesting, convenient

Plant-Based Proteins

Source	Protein per Serving	Notes
Tofu	20g per ½ block	Complete protein
Tempeh	21g per ½ cup	Fermented, more digestible
Lentils	18g per cup (cooked)	Also high fiber
Chickpeas	15g per cup	Versatile legume
Black beans	15g per cup	Pair with rice
Edamame	17g per cup	Complete soy protein
Seitan	25g per 3.5 oz	Wheat gluten, very high protein
Pea protein	24g per scoop	Good plant-based powder

Tip

Plant proteins often need combining. Most plant sources lack one or more essential amino acids. Eat varied sources (legumes + grains, for example) throughout the day.

Quick High-Protein Meals

Meal	Protein	Ingredients
Protein oatmeal	40g	Oats + whey + Greek yogurt
Chicken stir-fry	45g	Chicken breast + vegetables + rice
Greek yogurt bowl	35g	Greek yogurt + nuts + berries
Protein smoothie	40g	Whey + milk + banana + PB
Salmon dinner	35g	Salmon fillet + vegetables
Egg scramble	30g	4 eggs + cheese + vegetables

Protein and Your Other Macros

Protein works best as part of a balanced approach:

Macro Ratios by Goal

Goal	Protein	Carbs	Fat
Muscle building	25-30%	45-55%	20-30%
Weight loss	30-40%	25-40%	25-35%
Maintenance	20-25%	45-50%	25-30%
Endurance athlete	15-20%	55-65%	20-25%
Keto/Low-carb	20-25%	5-10%	65-75%

For complete macro planning, use our Macro Calculator.

Common Protein Mistakes

Mistake 1: Not Getting Enough

Problem: Many people, especially those trying to lose weight, under-consume protein.

Solution: Track protein for a week to see your baseline. Most need to actively increase intake to hit optimal targets.

Mistake 2: Relying Only on Shakes

Problem: Whole food proteins offer nutrients that powders don't.

Solution: Get 70-80% of protein from whole foods. Use shakes to fill gaps, not as primary sources.

Mistake 3: Skipping Breakfast Protein

Problem: Starting the day with carb-heavy, low-protein breakfast.

Solution: Include 25-40g protein at breakfast to break the overnight fast and support muscle protein synthesis.

Mistake 4: Massive Single Doses

Problem: Eating 80g in one meal and 20g the rest of the day.

Solution: Distribute protein across 3-5 meals of 25-50g each.

How to Use Our Protein Calculator

Our Protein Calculator provides personalized recommendations:

Enter your weight — current body weight
Select your goal — muscle building, weight loss, maintenance
Input activity level — sedentary to very active
Get your target — daily grams and per-meal breakdown

The calculator also shows:

Minimum and optimal ranges
Meal distribution suggestions
Protein source recommendations

Frequently Asked Questions

How much protein do I need to build muscle?

For muscle building, aim for 0.7-1.0 grams per pound of body weight. A 180-pound person should target 126-180 grams daily, distributed across 3-5 meals.

Can you eat too much protein?

For healthy individuals, high protein intake (up to 1.5 g/lb) hasn't shown negative effects. However, those with kidney disease should consult a doctor. Extremely high intake offers no additional muscle-building benefit.

Is protein powder necessary?

No, you can get all needed protein from whole foods. Powder is a convenient supplement when whole food meals aren't practical (post-workout, traveling, busy schedules).

What's the best time to eat protein?

Distribute protein throughout the day in 3-5 meals of 25-50g each. While post-workout protein is beneficial, total daily intake matters more than precise timing.

Do plant proteins work as well as animal proteins?

Plant proteins can absolutely support muscle building and health goals. However, most individual plant sources lack one or more essential amino acids, so eating varied sources is important. Soy (tofu, tempeh, edamame) is a complete plant protein.

Should I increase protein when cutting calories?

Yes, protein should be higher (0.8-1.2 g/lb) during calorie restriction to preserve muscle mass. The fuller feeling also helps with diet adherence.

Macro Calculator — Balance all your macronutrients
Calorie Calculator — Determine your total daily needs
TDEE Calculator — Calculate total energy expenditure
TDEE Guide — Full guide to understanding your total daily energy expenditure

Conclusion

Protein is essential for muscle building, weight loss, and overall health. While the RDA (0.36 g/lb) prevents deficiency, most active individuals benefit from 0.7-1.0 g/lb for optimal results. Distribute your intake across the day, prioritize whole food sources, and use supplements to fill gaps.

Use our Protein Calculator to get your personalized daily target. Whether you're building muscle, losing fat, or maintaining health, adequate protein is the foundation of your nutrition plan.

Protein recommendations are based on current sports nutrition research. Individual needs may vary based on health conditions, training intensity, and goals. Consult a registered dietitian for personalized nutrition advice.