The right protein target depends on your weight and your goal. Here are the evidence-based numbers — for fat loss, muscle gain, and everything in between.
For most people, daily protein needs fall between 0.5 and 1.0 grams per pound of body weight, depending on activity and goal:
| Goal | Protein (g/lb) |
|---|---|
| Sedentary / general health | 0.5 |
| Active / general fitness | 0.7 |
| Build muscle | 0.9 |
| Lose fat (preserve muscle) | 1.0 |
Prefer metric? That range is roughly 1.2–2.2 grams per kilogram. Get your personal number with the protein intake calculator.
Take a 180 lb person. For general fitness at 0.7 g/lb, that's about 126 g of protein a day. If they're cutting calories for fat loss at 1.0 g/lb, it rises to 180 g. To build muscle at 0.9 g/lb, around 162 g. The heavier you are and the more demanding your goal, the more protein you need.
When you're in a calorie deficit, protein does double duty: it's the most filling macronutrient, and it signals your body to burn fat rather than muscle. Aim for about 1.0 g per pound of body weight while dieting. Pair that target with a sensible deficit using our calorie deficit calculator and maintenance calories calculator.
To build muscle, research points to roughly 0.9 g per pound (about 2.0 g/kg) per day, combined with resistance training and enough total calories. Going much higher than this offers little extra benefit for most people — the body can only use so much for new muscle. Spread it out and stay consistent.
Your body builds muscle most efficiently when protein is spread across the day rather than eaten in one giant serving. Aim for 20–40 g per meal across 3–5 meals. Total daily intake matters most, but even distribution and a serving near your workout help. Want to balance protein with carbs and fat? Use the macro calculator.
On a GLP-1 (Ozempic, Wegovy, Zepbound): rapid weight loss on these medications can cost a lot of muscle if protein is too low. Prioritize protein toward the higher end (around 1.0 g/lb of a healthy goal weight) and keep strength training to protect lean mass.
Pregnancy and breastfeeding: needs rise modestly — follow your provider's guidance.
Older adults need more protein (not less) to fight age-related muscle loss, often 0.6–0.8 g/lb. Endurance athletes land around 0.6–0.9 g/lb depending on training load.
Build each meal around a protein source first, then add carbs and fats.