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Protein Intake Guide: How Much Protein Do You Really Need?

Protein Intake Guide: How Much Protein Do You Really Need? If there is one piece of nutrition advice worth acting on, it is this: eat more protein. Protein is the most underrated tool in weight loss. Raising intake from roughly 50g to 130g per day tends to blunt hunger, preserve lean mass during a calorie deficit, and change body composition rather than simply reducing the number on the scale. Calculate Your Protein Needs Use our free protein calculator below to get personalized daily protein recommendations based on your goals and activity level. The optimal protein intake depends on your goals. For general health, 0.36g per pound of body weight (0.8g/kg) is the minimum. For weight loss while preserving muscle, aim for 0.7-1.0g per pound. For building muscle, 0.8-1.2g per pound is ideal. A 170-pound person losing weight should consume 119-170g of protein daily, while someone focused on muscle gain might...