Protein Targets by Goal
| Goal | Protein per lb bodyweight | 150 lb person | 180 lb person |
|---|---|---|---|
| Sedentary (minimum) | 0.36g/lb | 54g/day | 65g/day |
| Weight loss (preserve muscle) | 0.7–0.8g/lb | 105–120g | 126–144g |
| Muscle building | 0.7–1.0g/lb | 105–150g | 126–180g |
| Athletic performance | 0.8–1.2g/lb | 120–180g | 144–216g |
Best Protein Sources by Amount
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast | 4 oz | 35g | 185 cal |
| Greek yogurt (0%) | 1 cup | 23g | 130 cal |
| Eggs | 3 large | 18g | 210 cal |
| Canned tuna | 1 can (5 oz) | 33g | 150 cal |
| Cottage cheese | 1 cup | 25g | 206 cal |
| Lean ground beef | 4 oz | 28g | 215 cal |
| Salmon | 4 oz | 28g | 234 cal |
| Lentils (cooked) | 1 cup | 18g | 230 cal |
| Tofu (firm) | 4 oz | 11g | 86 cal |
| Protein powder | 1 scoop | 25g | 120 cal |
Frequently Asked Questions
How much protein do I need per day?
For most active people, 0.7–1.0g per pound of bodyweight is optimal. A 150 lb person should aim for 105–150g/day. The RDA minimum of 0.36g/lb is too low for people who exercise regularly.
Can you eat too much protein?
For healthy individuals with functioning kidneys, high protein intake (up to 1.5g/lb) appears safe. However, protein above your muscle-building needs won't build more muscle — excess calories from protein can still be stored as fat.
Does protein timing matter?
Research shows that total daily protein matters more than timing. However, getting 20-40g within 2 hours after resistance training may slightly enhance muscle protein synthesis. Spreading intake across 4-5 meals/day maximizes absorption.
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