Protein Requirements by Goal
| Goal | Grams per lb | Example (170 lb) |
|---|---|---|
| Sedentary / RDA minimum | 0.36 g/lb | 61 g/day |
| General fitness | 0.5-0.7 g/lb | 85-119 g/day |
| Build muscle | 0.7-1.0 g/lb | 119-170 g/day |
| Fat loss (preserve muscle) | 0.8-1.0 g/lb | 136-170 g/day |
| Aggressive cut | 1.0-1.2 g/lb | 170-204 g/day |
Where These Numbers Come From
The USDARecommended Dietary Allowance (0.36g/lb) prevents deficiency in 97.5% of sedentary adults. It wasn't designed for people who exercise. Research on resistance-trained individuals consistently shows 0.7-1.0g per pound optimizes muscle protein synthesis. A 2018 meta-analysis in the British Journal of Sports Medicine identified 0.73g/lb as the upper end of meaningful benefit for muscle growth.
During caloric deficits, protein needs increase because the body is more likely to break down muscle for energy. Higher protein also preserves satiety, which makes sticking to a diet easier.
High-Protein Food Sources
| Food | Protein | Serving | Calories |
|---|---|---|---|
| Chicken breast | 31g | 4 oz cooked | 140 |
| Greek yogurt (nonfat) | 17g | 6 oz | 100 |
| Eggs | 6g | 1 large | 70 |
| Whey protein | 25g | 1 scoop | 120 |
| Salmon | 23g | 4 oz cooked | 200 |
| Lentils (cooked) | 18g | 1 cup | 230 |
| Cottage cheese | 14g | Β½ cup | 90 |
Practical Protein Distribution
Muscle protein synthesis (MPS) maxes out at about 25-40g of protein per meal in most people. Eating 100g in one sitting won't double MPS compared to 40g. Spreading intake across 3-5 meals gives each meal a chance to stimulate MPS. A common split: 30g at breakfast, 40g at lunch, 40g at dinner, 20g in a snack.