How Much Protein Do You Really Need?

Let's calculate your protein needs together! Below I've outlined some different cases that all call for different protein needs.

Protein recommendations based on scenarios using 150 lbs (68.2 kg) as an example

First, you will need to convert your weight in pounds to grams:

[weight in lbs ÷ 2.2 = weight in kgs]

Find your scenario below, but here are some examples I calculated out based on a weight of 150 lbs.

Mostly sedentary with light activity:

0.8-1 g/kg (55-68 g/day)

This might be someone who:

• Works a desk job

• Goes on daily walks

• Activity might include household maintenance, light gardening, stretching

• Isn’t actively trying to build muscle

This range supports general health and maintenance.

Optimal recovery and muscle adaptation for active individuals:

1.2-2.0 g/kg (82-136 g/day)

This might look like someone who:

• Lifts weights several times per week

• Runs or does structured cardio

• Is focused on maintaining or building lean mass

• Prioritizes recovery as well as exercise

The higher end depends on training intensity and volume.

To minimize losses in lean mass while pursuing a calorie deficit: 

1.6-2.4 g/kg (109-164 g/day)

If you’re intentionally losing weight, protein becomes more protective.

When calories drop, the body doesn’t only lose fat — it can also pull from muscle. Adequate protein helps preserve lean mass.

• For most people dieting, 1.6 g/kg is appropriate.Higher amounts depend on body composition, training load, and overall goals.

In a calorie surplus:

1.7 g/kg (116 g/day)

This might look like someone who:

• Is underweight and wants to gain weight

• Is actively trying to increase muscle mass, which requires extra calories

This doesn't just refer to athletes, either! There are other cases this might be appropriate.

What About the “1 Gram Per Pound” Rule?

You’ve probably heard it given as a general guideline, usually citing that the 0.8 g/kg is way too low for most people.

But as you can see in the 150 lb example, recommendations don’t automatically land at 150g per day, and in fact only do in special cases.

Especially if you’re maintaining weight or eating in a deficit, you need room for carbohydrates, fats, fiber, and overall nutrient balance!

More protein isn’t always better. Appropriate protein is.

Final thoughts

If you’re wondering what your personal intake should look like & how to reach it without relying on every fortified product on the shelf, that’s exactly what I help clients figure out.

👉 You can reach out to me here to talk through your goals and get clarity on what makes sense for you.