If you lift and want to build muscle, protein is the one number on your plate worth tracking. Here's how much you need and how to actually eat it.
The short answer
Aim for about 0.7 to 1 gram of protein per pound of bodyweight a day (1.6 to 2.2 grams per kilogram). A 180 lb lifter lands between 125 and 180 grams. Research on people who lift shows the benefit levels off around the lower end of that range for most people. The top end is a safety margin.
Want your exact number? Use the free protein calculator.
Losing fat? Eat toward the top
When you eat less than you burn, your body is more willing to break down muscle. More protein helps you keep it. While you're dieting, aim for 0.8 to 1 gram per pound and keep lifting heavy.
A lot of weight to lose?
Base it on your goal weight instead of your current weight. Protein needs follow lean mass, so someone at 280 lb aiming for 200 doesn't need 280 grams a day. Start around their goal weight in grams.
Why not the official number?
The standard recommendation is 0.8 grams per kilogram, about 0.36 grams per pound. That's the minimum to avoid a deficiency in people who don't train. It isn't meant for building muscle.
How to split it up
Your daily total matters most. Spreading it over 3 to 5 meals, around 25 to 50 grams each, makes the total easier to hit and keeps you fuller. Having some within a few hours of training is a good habit, but there's no 30-minute window you have to race.
What it looks like in real food
- Chicken breast, 4 oz cooked: about 35 g
- Canned tuna, 1 can: about 27 g
- Cottage cheese, 1 cup: about 25 g
- Greek yogurt, 1 cup: about 23 g
- Eggs, 3 large: about 19 g
- Whey protein, 1 scoop: about 24 g
Protein powder is just food in a convenient form. Use it on days real meals come up short.
Is that much protein safe?
For healthy adults, these amounts are well studied and considered safe. If you have kidney disease or another medical condition, talk to your doctor before raising your protein.