Protein Intake Guide: How Much Do You Really Need?
Published Apr 14, 2026 Β· 6 min read
The RDA of 0.36g per pound (0.8g/kg) is the minimum to prevent deficiency β not the optimal amount. Whether you're building muscle, losing weight, or staying healthy, you likely need more.
Protein Needs by Goal
| Goal | g per lb body weight | g per kg | 180 lb example |
|---|---|---|---|
| Sedentary adult | 0.36 | 0.8 | 65g/day |
| Active / maintenance | 0.5-0.6 | 1.2-1.4 | 90-108g |
| Muscle building | 0.7-1.0 | 1.6-2.2 | 126-180g |
| Weight loss (dieting) | 0.8-1.0 | 1.8-2.2 | 144-180g |
| Older adults (65+) | 0.5-0.7 | 1.2-1.6 | 90-126g |
Best Protein Sources
| Food | Protein per Serving | Calories |
|---|---|---|
| Chicken breast (6 oz) | 54g | 280 |
| Greek yogurt (1 cup) | 20g | 130 |
| Eggs (2 large) | 12g | 140 |
| Salmon (6 oz) | 40g | 350 |
| Whey protein (1 scoop) | 25g | 120 |
| Lentils (1 cup cooked) | 18g | 230 |
| Tofu (1/2 block) | 20g | 180 |
Timing and Distribution
- Spread intake across 3-5 meals (20-40g per meal is optimal for muscle protein synthesis)
- Post-workout protein within 2 hours helps, but total daily intake matters more
- A protein-rich breakfast reduces cravings throughout the day
- Casein or cottage cheese before bed provides slow-releasing protein overnight
Common Myths
- "Too much protein damages kidneys" β Only relevant for people with existing kidney disease. Healthy kidneys handle high protein just fine.
- "You can only absorb 30g per meal" β Your body digests and absorbs all the protein you eat; it just takes longer with larger amounts.
- "Plant protein is incomplete" β Most plant proteins have all amino acids; just eat a variety throughout the day.
Try it: Use our Protein Intake Calculator to get your personalized daily recommendation.