How Much Protein Do You Need?

Written By david siegel

​I would summarize it like this for almost everyone: 

0.8 gram/pound daily for most normal people.

1 gram/pound for hard core bodybuilders and hypertrophy.

More has no effect on building muscle.

Vegans probably need more just to make up protein quality.

People on ketogenic diets may want more, to stay in ketosis.

Less is probably suboptimal.

For muscle growth, studies show that 0.7–1.0 g/lb of protein daily maximizes muscle protein synthesis. A 2018 meta-analysis found that gains in fat-free mass begin to plateau around 0.7 g/lb, with little added benefit beyond 1.0 g/lb for those maintaining their weight (energy balance). For bodybuilders training intensely, 0.8 g/lb is typically the upper limit for body composition improvements. Beyond this, extra protein is often used for energy or stored as fat, not muscle.

For bodybuilders in a caloric deficit (e.g., cutting for weight loss before competition), higher intakes of 1–1.3 g/lb help preserve lean muscle mass, especially in leaner or advanced competitors. A 2020 study noted that while 0.6 g/lb supports lean mass gains, intakes above 0.7 g/lb offer diminishing returns for hypertrophy unless you’re trying to catch up from a deficit. For older adults, 0.7 g/lb helps prevent age-related muscle loss (sarcopenia) when combined with resistance training. And it probably helps to increase that by 0.1 g/lb for every decade over 70. So the general guidelines now are 0.7 to 1 g/lb. Strict vegetarians probably need more, to compensate for the lack of certain amino acids in many foods.

What about health risks? Some people are concerned that high protein harms kidneys or bones in healthy people. A 2019 analysis of NHANES data showed no kidney damage at intakes up to 0.6 g/lb, and a meta-analysis found that protein above 0.7 g/lb slightly increases kidney filtration without harm. High-protein diets also improve calcium absorption, potentially lowering fracture risk. However, very high intakes (>1.8 g/lb) may cause digestive discomfort, as seen in a recent study of elite cyclists. Some studies suggest high animal protein could raise cancer risk in specific groups, but this doesn’t broadly apply to active, healthy adults.

How to get enough protein

A woman who weighs 120 pounds should try to get 120 grams of protein per day. That would be 30 grams per meal three times per day, plus a protein shake or yoghurt separately. This list gives combinations of foods that add to 30 grams:

  • 1 large chicken breast (3oz, 26g protein) + ½ cup Greek yogurt (plain, non-fat, 5g protein)

  • 2 large eggs (12g protein) + 3oz salmon (23g protein)

  • 1 cup cooked lentils (18g protein) + ½ cup cottage cheese (low-fat, 14g protein)

  • 3oz turkey breast (25g protein) + ½ cup edamame (5g protein)

  • 1 cup tofu (20g protein) + 1 cup cooked quinoa (8g protein)

  • 3oz chicken breast (26g protein) + 1 large egg (6g protein)

  • ½ cup Greek yogurt (plain, non-fat, 10g protein) + 3oz salmon (23g protein)

  • 3oz turkey breast (25g protein) + ½ cup cooked lentils (5g protein)

  • ½ cup cottage cheese (low-fat, 14g protein) + 1 cup tofu (10g protein) + ½ cup quinoa (4g protein)

  • 2 large eggs (12g protein) + ½ cup edamame (5g protein) + 3oz chicken breast (13g protein, ~1.5oz portion)

In addition, one of these will help top you up:

For someone who weighs 160 pounds, you want 40 grams of protein four times per day. Here are some suggestions:

  • 1 large chicken breast (4oz, 35g protein) + 1 large egg (6g protein)

  • 3oz salmon (23g protein) + ½ cup cottage cheese (low-fat, 14g protein) + 1 large egg (6g protein)

  • 1 cup cooked lentils (18g protein) + 3oz turkey breast (25g protein)

  • 3oz chicken breast (26g protein) + 1 cup Greek yogurt (plain, non-fat, 15g protein)

  • Vegan Option: 1 cup tofu (20g protein) + 1 cup cooked quinoa (8g protein) + ¾ cup cooked black beans (7g protein) + ½ cup edamame (5g protein)

  • 3oz turkey breast (25g protein) + ½ cup edamame (5g protein) + 1 cup Greek yogurt (plain, non-fat, 10g protein)

  • 2 large eggs (12g protein) + 3oz chicken breast (26g protein) + ½ cup cooked lentils (5g protein)

  • 3oz salmon (23g protein) + ½ cup cottage cheese (low-fat, 14g protein) + ½ cup quinoa (4g protein)

  • 1 cup tofu (20g protein) + 3oz turkey breast (25g protein)

  • 3oz chicken breast (26g protein) + ½ cup edamame (5g protein) + ½ cup cottage cheese (low-fat, 7g protein)

And include one of these at some point:

For bigger people who weigh 200 pounds, you’re shooting for 50 grams times four:

  • 1.5 large chicken breasts (5oz, 43g protein) + 1 large egg (6g protein) + ½ cup Greek yogurt (plain, non-fat, 5g protein)

  • 4oz salmon (31g protein) + ¾ cup cottage cheese (low-fat, 21g protein)

  • 1 cup cooked lentils (18g protein) + 4oz turkey breast (34g protein)

  • 4oz chicken breast (35g protein) + 1 cup Greek yogurt (plain, non-fat, 15g protein)

  • Vegan Option: 1.5 cups tofu (30g protein) + 1 cup cooked quinoa (8g protein) + ¾ cup cooked black beans (7g protein) + ½ cup edamame (5g protein)

  • 4oz turkey breast (34g protein) + ¾ cup edamame (8g protein) + ½ cup Greek yogurt (plain, non-fat, 8g protein)

  • 3 large eggs (18g protein) + 3oz chicken breast (26g protein) + ½ cup cooked lentils (5g protein)

  • 4oz salmon (31g protein) + ¾ cup cottage cheese (low-fat, 21g protein)

  • 1.5 cups tofu (30g protein) + 3oz turkey breast (25g protein)

  • 4oz chicken breast (35g protein) + ¾ cup edamame (8g protein) + ½ cup cottage cheese (low-fat, 7g protein)

Structured aminos
I also have all my clients taking structured amino pills, which give you about a 30-gram equivalent by taking 3 pills 3 times a day (bigger people can take 4x3):

 

Summary
All together, it’s very possible to get around 1 gram per day, and that’s probably about right for most people. I tell my clients: try for 1 gram per pound of ideal body weight every day. You won’t always get that much. Don’t sweat it. Keep trying.

This conversation is great for longevity nerds and people who want to learn more details on protein requirements:

 
david siegel
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