How Much Protein Do You Need Per Day?
A clear guide to daily protein requirements based on your goals, activity level, and age - plus the best protein sources and how to distribute protein throughout the day.
Summary
Most adults need 0.7–1.0g of protein per pound of body weight daily. For a 150-pound person, that is 105–150g per day. Athletes and people building muscle should aim for the higher end. Distribute protein evenly across meals (25–40g per meal). Best sources: chicken breast (31g per 4 oz), Greek yogurt (17g per cup), eggs (6g each), lentils (18g per cup).
How much protein do you need each day?
Protein needs depend on your body weight, activity level, and goals:
- Sedentary adults: 0.36g per pound of body weight (the RDA minimum). For a 150-lb person: ~54g/day. This prevents deficiency but isn't optimal for health.
- Active adults: 0.7–0.8g per pound. For a 150-lb person: 105–120g/day. Supports muscle maintenance and recovery.
- Athletes and muscle building: 0.8–1.0g per pound. For a 150-lb person: 120–150g/day. Supports muscle growth and athletic performance.
- Weight loss: 0.8–1.0g per pound. Higher protein intake preserves muscle mass while losing fat and increases satiety.
- Adults over 60: 0.5–0.7g per pound minimum. Older adults need more protein to prevent age-related muscle loss (sarcopenia).
Most nutrition experts now recommend 0.7–1.0g per pound of body weight for most active adults - significantly more than the government RDA of 0.36g per pound, which only prevents deficiency.
What are the best high-protein foods?
Animal sources
- Chicken breast: 31g protein per 4 oz serving. Lean and versatile.
- Eggs: 6g per large egg. One of the most complete protein sources.
- Greek yogurt: 17g per cup. Also provides calcium and probiotics.
- Cottage cheese: 28g per cup. Excellent for snacking.
- Salmon: 25g per 4 oz serving. Also provides omega-3 fatty acids.
- Ground turkey: 22g per 4 oz serving.
Plant sources
- Lentils: 18g per cup cooked. Also high in fiber and iron.
- Chickpeas: 14g per cup cooked.
- Tofu: 20g per cup. Complete protein with all essential amino acids.
- Edamame: 17g per cup.
- Peanut butter: 8g per 2 tablespoons.
How should you distribute protein throughout the day?
Research shows that spreading protein intake evenly across meals is more effective for muscle synthesis than eating most of it at dinner (which is what most people do).
Aim for 25–40g of protein per meal across 3–4 meals. This maximizes muscle protein synthesis at each eating occasion.
A common problem: many people eat a low-protein breakfast (toast, cereal, fruit - often under 10g protein) and then try to compensate with a large protein serving at dinner. This is less effective than distributing protein evenly.
Example protein distribution for 120g/day: Breakfast 30g (Greek yogurt bowl + eggs) → Lunch 35g (chicken salad) → Snack 15g (cottage cheese) → Dinner 40g (salmon with vegetables).
How Alma Helps
Alma calculates your personal protein target based on your weight and goals, then tracks protein per meal - alerting you if breakfast is low so you can course-correct before dinner.