How Much Protein Per Day

Although protein is absolutely indispensable for our body functions, we constantly need to be aware of the adequate protein amount for our own bodies. It is impossible to generalize when it comes to protein as each organism is individual. Protein is, above all, crucial in terms of staying healthy, building muscle and staying fit, but the main question is how much do we need per day?

If you want to calculate how much protein is perfect for you, multiply 0.8-1.5 with your body weight. What this means is that you need between 0.8 g and 1.5 g of protein for each pound of your body weight.

 However, the daily protein input is dependent on several factors or situations:


  1. If you are an average type of person who does not work out often and perhaps suffers from a lack of daily activity, you should take in between 0.5 g and 0.7 g of protein per each pound. This also refers to those people have no plans of becoming active or athletic whatsoever. Still, keep in mind that your body cannot do without protein in order to maintain general health.
  2. If you, on the other hand, do work out sometimes but not too often, and aim towards strengthening your body, you should take in between 0.8 g and 1 g of protein per each pound. To clarify, body strengthening involves gym exercises, muscle building and cardio workouts for burning fat. The amount of protein recommended above is merely a minimum, but it is well advised for everyone to avoid excessive input, just to be on the safe side.
  3. If you are a healthy female stepping into adulthood and you work out with the view to toning your muscles and losing weight, consider a daily dose of 1 to 1.2 g of protein per each pound of your body weight.
  4. If you are a healthy male stepping into adulthood and you work out with the view to toning your muscles and losing weight, consider a slightly higher amount of protein – 1 to 1.5 g per each pound.


In case you need further explanation, here are some examples:

Imagine an adult woman of 130 pounds who is quite active and works out regularly since she wants to tone her muscles and improve her body shape. All she has to do is multiply 1 or 1.2 by 130 to calculate the amount of protein her body craves for on a daily basis.

Now imagine an adult man of some 180 pounds with the same goals as the woman in the first example. To get his protein dose, he has to multiply 1 or 1.5 with 180 and he will get his ideal protein number.

It is important to mention that you should weigh your safe regularly and check whether you have gained or lost a few pounds. Your protein needs will vary as your weight varies, so do not hold onto one calculation. As your weight changes, your protein needs will drop or rise. Whenever you notice such a change, re-calculate your ideal protein number.


Last, but not the least, overweight persons should not abide by this protein calculation formula. Instead of measuring the ideal protein number based on current weight, measure it based on the weight you are longing for. If you weigh 180 pounds and desire to burn calories until you reach 120 pounds, use the formula to calculate your ideal protein number by multiplying grams of protein with 120, not 180. If you are an overweight female, always remember to have 1-1.2 g of protein, yet if you are a male overweight person, protein dose prescribed for you ranges from 1-1.5 g per pound.


  1. My coach also didn’t mention anything about grams. I believe that the reason is to make things simple. You get 3 packs of proteins and you don’t have to take care of anything else. Cutting calories and other stuff is not important.

    You have mentioned you don’t feel well sometimes. Well, the reasons can be different. Don’t just think you need more proteins, maybe there is another reason. Another thing is the time between meals. I personally eat every 2 hours.

    Do you keep your activity levels the same? Did you talk to your coach recently about your problems?

  2. While I was training, my coach didn’t tell me anything about how much protein do I need? According to my weight I believe I have to take 150 grams of proteins.

    I usually take 23 doses of proteins during the day. However, I have noticed that I don’t feel well at certain periods of time during the day. So, I figured out I need more proteins. Is this ok? My weight is 315 lbs.

  3. There is something you have to keep in mind. If you lose 3 pounds, 2 pounds are fat and one is muscle mass. There are a few different formulas which can help you calculate the amount of proteins you have to take. Choose the one that suits you the best and stick to it.

  4. My current weight is 149 and I would like to ask you how much protein I should take a day. I want to lose fat and not muscles. That’s why I need all your suggestions. Thanks.

  5. I would recommend you to visit your local nutritionist. Many people here talk like they are dietary experts, but believe me all of them know very little about this matter.

  6. If I were you I would eat more. A grownup person with average activity requires 2000 calories. If you workout, you need more than that. And also if you really want to gain muscles try dumbbells over 10kgs. I hope this helps.

  7. I can’t imagine how you feel when you take only 1250 calories. I personally take in 2000 every day. I wish you luck.

  8. The amount of calories you take is too low for your weight. Take care about it since you said you want to gain muscles. If you are on a calories deficit, you will certainly have problems to build muscles, especially if you are just starting. However, you can preserve your current muscle mass if you burn 300 to 500 calories. By doing this you will lose weight and minimize the loss of muscles.

  9. Simply adjust your protein intake according to your activity. For example, 120g of proteins is a lot during the day; remember that you also need carbs because in that way you won’t use proteins for energy. You can’t increase your muscle mass if you aren’t taking enough calories.
    If you want to keep your muscle mass, avoid rapid weight loss. Do it slowly and gradually and don’t worry about your muscle mass.

  10. It seems that nobody knows what would be the ideal amount of proteins to be taken per day while you are working out. Some people say that you have to take 1 grams of protein per 1 pound of bodyweight while others say 1 gram per 1 kilo. Kilos and pounds are not the same.
    I want to lose weight and increase my muscle mass. So, how much proteins should I intake daily.

  11. If you intensify your workouts you don’t have to worry about the balance between proteins and carbs you take in. Also, avoid eating the same things over and over again. Whether you go to the gym or have one at home the best way for a newbie to start out is walking. It will help you burn more calories. Taking long walks, twice a day for an hour or so is recommended. When you try to lose weight it is best to take it slowly because in that way you won’t gain the old weight back.

  12. I usually get about 1500 calories per day. I try to keep the percentages as follows 40 proteins/30 carbs/30 fats. However, I stick to the rule to burn more calories than I take in. To lose one pond per week you have to burn 500 calories each day. If you manage to burn 1000 calories every day you can expect to lose 2 pounds per week.

    Only you can make changes to your eating plan. Also make sure to sleep well, at least 8 hours. It is very important and many people neglect this thing. I lose weight easily when I am at 1500 calories per day.

    I eat lots of proteins because I don’t want to lose my muscles while I am losing weight. I have a feeling that the extra amounts of proteins help me feel full for a longer time after a meal. I have read somewhere that you have to take 1 gram of proteins per 1 kilogram of your body weight. Now I plan to start counting calories to lose weight more quickly. I believe the results will be seen very quickly.

  13. I am on a diet at the moment and I have to say that I really appreciate any information I can get. My main concern now is to figure out how much proteins do I have to take every day. I combine cardio and weight exercises during the week. I try to keep to the following formula (45% of proteins, 30% of carbs and 25% of fats). I hope it is OK. Another thing that bothers me is that I don’t know how many calories do I need per day. I would appreciate any suggestions. Thanks!

Comments are closed.