How Much Protein Do You Need?
Your protein needs depend on your age, activity level, fitness goals, and overall health. Protein is essential for muscle growth, weight loss, metabolism, and recovery.
General Protein Guidelines (Per Day)
πΉ Sedentary Adults: 0.36g per pound (0.8g per kg)
πΉ Active Individuals: 0.5–0.7g per pound (1.2–1.6g per kg)
πΉ Athletes & Strength Training: 0.7–1.0g per pound (1.6–2.2g per kg)
πΉ Weight Loss & Fat Loss: 0.7–1.0g per pound (1.6–2.2g per kg)
πΉ Muscle Gain & Bodybuilding: 0.8–1.2g per pound (1.8–2.5g per kg)
Protein Calculation Based on Weight
| Weight (lbs) | Sedentary (g) | Active (g) | Weight Loss (g) | Muscle Gain (g) |
|---|---|---|---|---|
| 100 lbs (45 kg) | 36g | 50-70g | 70-100g | 80-120g |
| 120 lbs (54 kg) | 43g | 60-85g | 85-120g | 96-144g |
| 140 lbs (63 kg) | 50g | 70-100g | 100-140g | 112-168g |
| 160 lbs (72 kg) | 58g | 80-110g | 110-160g | 128-192g |
| 180 lbs (81 kg) | 65g | 90-125g | 125-180g | 144-216g |
| 200 lbs (90 kg) | 72g | 100-140g | 140-200g | 160-240g |
How to Reach Your Protein Intake?
Example for 140 lbs Active Person (100g Protein Goal)
✔ Breakfast: Scrambled eggs (3 eggs) – 21g
✔ Snack: Greek yogurt (1 cup) + almonds – 20g
✔ Lunch: Grilled chicken (4 oz) + quinoa – 35g
✔ Dinner: Salmon (5 oz) + veggies – 30g
Total = 106g Protein ✅