Protein is a building block for muscle, skin, enzymes and more. How much you need depends on how active you are, your size and your goals.
The general number
The standard recommended intake for most healthy adults is about 0.8 grams per kilogram of body weight per day. That is roughly 0.36 grams per pound. It is the amount that prevents deficiency, not necessarily the best amount for someone who trains hard.
If you train regularly
Sports nutrition guidance for people who exercise regularly often suggests about 1.4 to 2.0 grams per kilogram per day, which is about 0.6 to 0.9 grams per pound. People trying to build muscle tend to sit in the upper half of that range. Use our protein calculator to see a range for your weight.
Example foods
These are approximate, and labels vary.
- 3 ounces cooked chicken or lean beef: about 20 to 25 grams
- 1 cup plain Greek yogurt: about 17 to 20 grams
- 1 large egg: about 6 grams
- Half cup cottage cheese: about 12 to 14 grams
- 1 cup cooked lentils: about 15 to 18 grams
- 1 scoop whey protein: often 20 to 25 grams
Spread it through the day
Many people do well with 20 to 40 grams at each meal. You do not need to hit a precise number every hour, but spreading protein across the day is easy and tends to work well.
When powder helps
Powder is just food in a scoop. If you struggle to reach your number from meals, a shake after training or as a snack is convenient. See our protein powder buying guide for label tips.
Who should be careful
If you have kidney disease, liver disease or another medical condition, or you are pregnant, talk to your doctor or a registered dietitian before raising your protein intake. They can help set a number that suits you.
A practical way to track
Weigh or measure your usual meals for a few days with a food scale. You will learn what a serving looks like and can stop measuring after that.