How much protein do you actually need?
Protein is the one macro I tell everyone to get right first. It helps you keep muscle while you lose fat, it helps you build muscle when you train, and it keeps you fuller than carbs or fat.
The simple target
For most people who lift, a good daily target is 0.7 to 1 gram of protein per pound of bodyweight (about 1.6 to 2.2 g per kg). If you have a lot of weight to lose, use your goal bodyweight instead of your current weight so the number stays realistic.
| Bodyweight | Daily protein |
|---|---|
| 130 lb | 90–130 g |
| 160 lb | 110–160 g |
| 190 lb | 135–190 g |
Want your exact number? Use the protein calculator on my homepage.
Easy ways to hit it
- Build every meal around a protein: chicken, beef, fish, eggs, Greek yogurt, tofu, lentils.
- Split it up. 30 to 50 g across 3 to 5 meals is easier than trying to eat it all at dinner.
- Keep one easy backup: a shake, cottage cheese, jerky, or a protein yogurt.
- Read labels for a week. Most people are way under their target without realizing it.
Do you need more?
Going above 1 g per pound isn't dangerous for healthy people, but it usually doesn't add much benefit, and it pushes out carbs that fuel your training. If you have kidney problems or another medical condition, ask your doctor what's right for you.
Not medical advice. This is general education from my own training and what the research generally shows. If you have a medical condition, an injury, or a history of disordered eating, talk to a doctor or registered dietitian first.
Want a plan built for you?
I'll set your calories, protein and training, then check in every week so you actually stick to it.
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