How Much Protein Should I Eat a Day
By Rossi Voss | October 7, 2025
Protein is one of the most important nutrients your body needs every day. It helps build and repair muscle, supports your immune system, and keeps you feeling full longer. But how much protein do you really need?
1. The Basic Rule of Thumb
The simplest way to figure out your daily protein goal is to multiply your body weight (in pounds) by 0.36. This gives you the minimum amount of protein in grams you should eat per day to maintain good health.
This is a general guideline for the average adult with a moderate activity level.
2. If You're Active or Building Muscle
If you exercise regularly or want to build muscle, you'll need more protein. Aim for 0.6 to 0.9 grams of protein per pound of body weight. This range supports recovery and growth after workouts.
3. If You're Losing Weight
When you cut calories, eating enough protein helps protect your muscle mass. Many nutrition experts suggest getting 25–30% of your calories from protein when trying to lose fat.
4. Easy Ways to Meet Your Protein Goals
- Start your day with eggs, Greek yogurt, or a protein smoothie.
- Add beans, lentils, or tofu to your meals for plant-based protein.
- Keep snacks simple — like cottage cheese, nuts, or turkey slices.
- Include a protein-rich food at every meal instead of loading it all at dinner.
5. How to Track Your Protein
You don't need to track every gram forever, but doing it for a few days helps you learn what's in your food. Apps like MyFitnessPal or simple nutrition labels can help you estimate quickly.
6. Quick Protein Reference
- 1 chicken breast (3 oz): ~26g protein
- 1 cup Greek yogurt: ~20g
- 1 egg: ~6g
- ½ cup lentils: ~9g
- 1 scoop protein powder: ~20–25g
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Final Thoughts
There's no one perfect number for everyone. Your ideal protein intake depends on your body, activity, and goals. Start with the simple formula, pay attention to how your body feels, and adjust as needed.
When you meet your protein needs, you'll notice better energy, improved muscle tone, and fewer cravings throughout the day.