Protein Intake: How Much Do You Really Need?

February 23, 2026 • 6 min read

Protein is the most important macronutrient for building muscle, recovery, and overall health. Here's exactly how much you need.

Why Protein Matters

• Builds and repairs muscle tissue
• Supports immune function
• Keeps you full and satisfied
• Maintains lean muscle during fat loss
• Supports hair, skin, and nails

How Much Protein Per Day?

Sedentary Adults

0.8g per kg of body weight (about 0.36g per pound)

Example: 170 lb person = ~60g protein

Active People / Gym Goers

1.6-2.2g per kg of body weight (0.7-1g per pound)

Example: 170 lb person = 120-170g protein

Athletes

2.2-3.3g per kg of body weight (1-1.5g per pound)

Example: 170 lb person = 170-250g protein

Best Protein Sources

• Chicken breast - 31g per 100g
• Ground beef (93% lean) - 21g per 100g
• Salmon - 25g per 100g
• Eggs - 6g per egg
• Greek yogurt - 10g per 100g
• Cottage cheese - 11g per 100g
• Tofu - 8g per 100g
• Whey protein - 24g per scoop
• Legumes - 8-9g per 100g

Protein Timing

Total daily intake matters more than timing. But for optimal muscle protein synthesis:

• Spread protein across 3-5 meals
• 25-50g per meal for most people
• Post-workout protein within 2 hours
• Casein before bed (slow-digesting)

Sample Daily Menu (170g Protein)

• Breakfast: 3 eggs + 2 egg whites + toast = 25g
• Lunch: 6oz chicken breast = 50g
• Snack: Greek yogurt + protein powder = 35g
• Dinner: 6oz salmon = 45g
• Before bed: Cottage cheese = 15g

Total: 170g

Track your intake for a week. Most people are surprised by how low their protein is.