How Much Protein Do You Actually Need Per Day?

The Baseline: General Health

The official RDA (Recommended Dietary Allowance) is 0.8g of protein per kilogram of body weight — enough to prevent deficiency in a sedentary adult, but on the low end for anyone active or trying to change body composition. For a 70kg (154lb) person, that's about 56g per day.

Muscle Gain & Strength Training

If you're lifting weights and trying to build muscle, research generally supports 1.6-2.2g of protein per kilogram of body weight (roughly 0.7-1g per pound). For that same 70kg person, that's 112-154g per day, spread across 3-4 meals for better muscle protein synthesis.

Fat Loss

Protein needs actually go up slightly when cutting calories — it's the most satiating macronutrient and helps preserve muscle mass while in a deficit. Many coaches target the same 1.6-2.2g/kg range, sometimes higher (up to 2.4g/kg) for people at very low body fat percentages.

A Sample High-Protein Day (~150g)

• Breakfast: Almond Flour Protein Pancakes — 430 kcal, 30g protein, 18g carbs, 26g fat
• Lunch: Grilled Chicken Caesar Salad — 450 kcal, 42g protein, 12g carbs, 24g fat
• Snack: Chocolate Protein Shake — 260 kcal, 28g protein, 22g carbs, 4g fat
• Dinner: Herb-Crusted Chicken & Sweet Potato — 560 kcal, 48g protein, 38g carbs, 22g fat

That's 1,700 kcal and 148g of protein across four meals. You can generate a day like this — matched to your own calorie and protein targets — with our free high-protein meal plan generator, which lets you set a minimum protein goal and finds the closest match automatically.

Practical Tips

• Spread protein evenly across meals rather than loading it all at dinner.
• Combine complete proteins (eggs, meat, dairy, soy) with plant sources for variety.
• Protein shakes are a convenient supplement, not a requirement — whole food sources work just as well.

Keep Reading

• Best Foods for Muscle Gain: A Bulking Diet Guide
• Post-Workout Nutrition: What to Eat After a Workout
• Cutting Diet: How to Lose Fat While Keeping Muscle