Protein is the one macronutrient almost everyone needs more of. It builds and repairs muscle, keeps you feeling full, supports immune function, and becomes increasingly important as you age. But how much do you actually need? The answer varies more than you might think.
The Government Recommendation Is Too Low
The RDA (Recommended Dietary Allowance) for protein is 0.36 grams per pound of body weight per day. For a 160-pound person, that's only 58 grams of protein.
This number is the minimum to prevent deficiency — not the optimal amount for health, fitness, or body composition. It was established decades ago and most nutrition researchers now consider it outdated for anyone who exercises, wants to lose weight, or is over 50.
Better Protein Targets by Goal
Daily Protein per Pound of Body Weight
Sedentary adult (minimum health): 0.36-0.5 g/lb
Active adult (regular exercise): 0.6-0.8 g/lb
Weight loss (preserving muscle): 0.7-1.0 g/lb
Muscle building (strength training): 0.7-1.0 g/lb
Athletes (endurance or power): 0.8-1.2 g/lb
Older adults (50+): 0.5-0.7 g/lb
Quick Example
A 170-pound person who strength trains 3-4 times per week should aim for 119-170 grams of protein per day (0.7-1.0 g/lb). That's significantly more than the RDA's 61 grams.
Why Protein Matters for Weight Loss
Protein is your most powerful tool during a caloric deficit for three reasons:
1. It preserves muscle. When you lose weight, your body burns both fat and muscle for energy. Higher protein intake protects muscle mass so you lose primarily fat. Without enough protein, up to 25% of weight lost can be muscle.
2. It keeps you full. Protein is the most satiating macronutrient. Meals with adequate protein reduce hunger and cravings for hours. Studies show people who eat more protein naturally eat 400-500 fewer total calories per day.
3. It costs more energy to digest. Your body uses 20-30% of protein's calories just to digest it (called the thermic effect). Compare that to 5-10% for carbs and 0-3% for fat. Higher protein intake slightly increases your metabolism.
💡 If You Only Change One Thing
Get 30+ grams of protein at every meal. For most people, this single change improves body composition, reduces cravings, and supports better energy levels — without counting a single calorie.
Best Protein Sources
Chicken breast: 31g protein per 4 oz — lean, versatile, and affordable.
Greek yogurt: 15-20g per cup — great for snacks and breakfast.
Eggs: 6g each — cheap and nutrient-dense. The yolk contains most of the vitamins.
Fish (salmon, tuna): 22-25g per 4 oz — plus omega-3 fatty acids.
Lean beef: 26g per 4 oz — high in iron, zinc, and B12.
Lentils: 18g per cup (cooked) — best plant-based protein source.
Tofu: 20g per cup — complete plant protein.
Cottage cheese: 25g per cup — casein protein, slow-digesting.
Protein powder (whey/plant): 20-30g per scoop — convenient supplement, not a replacement for real food.
Protein Timing: Does It Matter?
Total daily protein matters more than timing. However, there are a few evidence-based guidelines:
Spread intake across meals. Your body can only use 25-40 grams of protein per sitting for muscle building. Eating 100 grams at one meal and 10 grams at others is less effective than 3-4 meals of 30-40 grams each.
Post-workout protein helps. Consuming 20-40 grams of protein within a few hours after strength training supports muscle recovery and growth. But the "anabolic window" is wider than gym culture suggests — you have 2-3 hours, not 30 minutes.
Don't skip breakfast protein. Most people eat almost no protein at breakfast (cereal, toast, fruit). Adding eggs, Greek yogurt, or a protein shake to your morning meal improves satiety and energy for the rest of the day.
Can You Eat Too Much Protein?
For healthy adults, high protein intake (up to 1.0-1.2 g/lb) has not been shown to cause kidney damage, bone loss, or other health problems. These concerns come from studies on people with pre-existing kidney disease.
That said, there's no benefit to going significantly above 1.2 g/lb of body weight. The extra protein is simply used for energy or stored — expensive calories compared to carbs and fat.
Calculate Your Protein and Macros
Use our macro calculator to get personalized protein, carb, and fat targets based on your weight, activity level, and fitness goals.
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Check Now →The Bottom Line
Most people don't eat enough protein. Aim for 0.7-1.0 grams per pound of body weight if you exercise, spread it across 3-4 meals, and prioritize whole food sources. It's the simplest nutrition change that delivers the biggest results for muscle, weight management, and overall health.