How much protein you actually need
A simple target, why it matters more than any supplement, and easy ways to hit it.
If you change one thing about your eating, make it protein. It keeps muscle while you lose fat, builds muscle when you train, and keeps you fuller than carbs or fat for the same calories.
The target
0.7 to 1 gram per pound of bodyweight per day. A 180-lb person aims for 130–180 g. Use the top of the range when dieting, the bottom when maintaining. If you’re carrying a lot of extra weight, use your goal weight instead of your current weight.
The macro calculator does this math for you.
What that looks like in food
Roughly 25–30 g of protein per serving of any of these:
- 4 oz chicken breast, lean beef, pork loin, or fish
- 1 cup Greek yogurt or cottage cheese
- 4 eggs, or 2 eggs plus egg whites
- 1 scoop of whey protein
- 1 cup of lentils or tofu (about 18 g; pair with another source)
Four to five of those across a day gets most people there. Spread it out; 30–40 g per meal is better than 100 g at dinner.
Do you need supplements?
No. Protein powder is convenient, not magic. If you struggle to hit the number with food, a shake is an easy 25 g. If you hit it with food, skip it.
Is high protein safe?
For healthy adults, yes; this range is well within what research supports. If you have kidney disease or another medical condition, ask your doctor first. That goes for any diet change.