How to Calculate Your Protein Needs
A step-by-step guide to calculating exactly how much protein you need per day - with formulas for weight loss, muscle gain, and maintenance.
Knowing you should "eat more protein" is one thing - knowing exactly how much you need is another. Here is a practical, step-by-step method for calculating your personal protein target.
For the science behind these recommendations, see our detailed guide on how much protein you should eat per day.
Step 1: Know Your Body Weight
Just use your weight in pounds. That is all you need.
If you are significantly overweight, some experts recommend using your goal weight rather than current weight. This prevents overshooting for people carrying a lot of excess body fat. A reasonable approach: if your body fat percentage is above 30%, use your goal weight instead.
Step 2: Choose Your Multiplier Based on Your Goal
| Goal | Activity Level | g/lb/day | g/kg/day | Source |
|---|---|---|---|---|
| General health | Sedentary | 0.36 | 0.8 | IOM DRI, 2005 |
| General health | Active | 0.45–0.55 | 1.0–1.2 | ISSN |
| Weight loss | Moderate deficit | 0.55–0.7 | 1.2–1.6 | Helms et al., 2014 |
| Weight loss | Aggressive deficit + lifting | 0.9–1.1 | 2.0–2.4 | Longland et al., 2016 |
| Muscle gain | Resistance training | 0.7–1.0 | 1.6–2.2 | Morton et al., 2018 |
| Endurance | Running, cycling, swimming | 0.55–0.7 | 1.2–1.6 | ISSN |
| Older adults (65+) | Any | 0.45–0.55 | 1.0–1.2 | Bauer et al., 2013 |
Step 3: Multiply
Formula: Your weight (lbs) x Multiplier = Daily protein target (g)
Example Calculations
Person A - 155lb (70kg) woman, wants to lose weight, does yoga + light weights:
- 155 × 0.6 = 93g/day
Person B - 185lb (84kg) man, wants to build muscle, lifts 4x/week:
- 185 × 0.8 = 148g/day
Person C - 130lb (59kg) woman, aggressive cut with strength training:
- 130 × 1.0 = 130g/day
Person D - 200lb (91kg) man, sedentary, general health:
- 200 × 0.36 = 72g/day
Step 4: Divide Across Meals
Research suggests distributing protein roughly evenly across meals optimises muscle protein synthesis. Aim for 25–50g per meal depending on your total target.
| Daily Target | 3 Meals | 4 Meals |
|---|---|---|
| 100g | 33g each | 25g each |
| 130g | 43g each | 33g each |
| 160g | 53g each | 40g each |
| 200g | 67g each | 50g each |
If a single meal is hard to push above 40g, add a high-protein snack or protein shake between meals.
Quick Reference: Protein Targets by Body Weight and Goal
| Body Weight | Weight Loss (0.6g/lb / 1.3g/kg) | Maintenance (0.45g/lb / 1.0g/kg) | Muscle Gain (0.8g/lb / 1.8g/kg) |
|---|---|---|---|
| 120lb (54kg) | 72g | 54g | 96g |
| 140lb (64kg) | 84g | 63g | 112g |
| 160lb (73kg) | 96g | 72g | 128g |
| 180lb (82kg) | 108g | 81g | 144g |
| 200lb (91kg) | 120g | 90g | 160g |
| 220lb (100kg) | 132g | 99g | 176g |
What Does Your Target Look Like in Food?
Here is what 150g of protein from real food looks like in a day:
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3 eggs + Greek yogurt | 43g |
| Lunch | Chicken breast (170g) + rice | 45g |
| Snack | Cottage cheese (1 cup) | 28g |
| Dinner | Sirloin steak (150g) + vegetables | 43g |
| Total | 159g |
No protein powder needed - but a shake makes it easier if any of those meals falls short.
Common Mistakes
- Using the 0.36g/lb (0.8g/kg) RDA as a target - this is a minimum to prevent deficiency, not an optimal intake. Most active people need more.
- Calculating based on total body weight when significantly overweight - use goal weight or lean mass instead.
- Front-loading all protein at dinner - distribute it across meals for better satiety and potentially better MPS.
- Not tracking - most people overestimate their protein intake by 20–40%. Use Protein Pal to see where you actually stand.
The Bottom Line
Multiply your weight in pounds by a multiplier based on your goal (0.36–1.1g/lb or 0.8–2.4g/kg). For most active adults, this lands between 100–180g of protein per day. Divide across 3–4 meals, build each meal around a lean protein source, and track your intake to close the gap between intention and reality.