The Evidence-Based Range
Most people who train regularly need 1.6–2.2 grams of protein per kilogram of bodyweight per day (0.7–1.0 g/lb) to support muscle maintenance and growth. If you weigh 70 kg (154 lb), that's roughly 112–154 grams daily.
The range exists because your ideal intake depends on your training status, goal, and whether you're in a calorie deficit or surplus. A sedentary person maintaining weight can thrive at the lower end; someone lifting heavy and trying to build muscle will benefit from the upper end or slightly above. Research compiled by the National Library of Medicine shows that protein supports muscle protein synthesis, tissue repair, and metabolic function, with needs rising when you're active or restricting calories.
Not medical or nutritional advice; consult a professional for individual dietary needs.
How Your Goal Changes the Target
Maintenance and general health: If you're not training hard and you're eating at maintenance calories, aim for the lower end—around 1.6 g/kg (0.7 g/lb). This keeps muscle mass stable and supports everyday recovery.
Building muscle: Shoot for the upper end of the range or slightly above—2.0–2.2 g/kg (0.9–1.0 g/lb). Higher protein intake maximizes muscle protein synthesis when you're in a calorie surplus and progressively overloading. For a complete breakdown, see macros for building muscle.
Cutting fat while preserving muscle: When you're in a deficit, protein becomes even more important. Aim for 2.0–2.4 g/kg (0.9–1.1 g/lb) to protect lean mass while you lose fat. Learn how to structure the rest of your macros in macros for cutting.
How to Calculate Your Daily Protein Target
Step 1: Convert your bodyweight to kilograms if you weigh yourself in pounds. Divide pounds by 2.2. (Example: 165 lb ÷ 2.2 = 75 kg.)
Step 2: Multiply your weight in kg by the factor that matches your goal:
- Maintenance: 75 kg × 1.6 = 120 g/day
- Muscle gain: 75 kg × 2.2 = 165 g/day
- Fat loss: 75 kg × 2.3 = 173 g/day
If you prefer pounds, use the equivalent factor (0.7–1.0 g/lb). For 165 lb aiming to build muscle: 165 × 1.0 = 165 g/day.
Once you have your protein target, you can set the rest of your macros around it. How to set macros for weight loss walks through the full calculation.
What Affects Your Protein Needs
Training status: Beginners often see gains at the lower end of the range because their muscles respond to almost any stimulus. More experienced lifters benefit from higher intakes to support continued adaptation.
Activity level and type of exercise: Resistance training increases protein turnover more than steady-state cardio. If you lift four to six days a week, you'll use more protein than someone who walks daily.
Age and metabolic factors: Older adults may need slightly more protein per kilogram to counteract age-related muscle loss, though the evidence-based range still applies.
Calorie deficit or surplus: When you're cutting, a higher protein percentage of total calories helps preserve muscle. When you're bulking, you can afford to sit at the middle or lower end of the range because the surplus itself is anabolic.
Translating Grams Into Meals
Knowing your daily target is one thing; hitting it consistently is another. Most people find it easier to spread protein across three to five meals rather than loading it all into one sitting. A 150-gram daily target might look like 40 g at breakfast, 50 g at lunch, and 60 g at dinner.
Meal timing—eating protein every few hours versus all at once—matters less than your total daily intake. As long as you hit your number by the end of the day, your muscles get what they need.
A macro tracker logs every gram and shows you how close you are in real time. Once you know your remaining protein budget, a macro meal planner can suggest meals that fit. If you're staring at your pantry wondering what to cook, what should I eat for my macros walks through the decision framework, and a high protein meal planner helps you build your day around your protein target from the start.