How Much Protein Should I Be Eating Per Day

How much protein you need depends on your goals, body weight, and workout intensity.

General Guidelines for Active People

Recreational exercisers (light workouts a few times per week):

•  ~0.8–1.0 grams of protein per pound of body weight (1.6–2.2 g/kg).

Strength training / muscle building:

•  ~1.0–1.2 grams per pound of body weight (2.2–2.6 g/kg).

Fat loss while keeping muscle:

•  ~1.0–1.3 grams per pound of body weight (2.2–2.8 g/kg).

Endurance athletes (runners, cyclists, etc.):

•  ~0.7–0.9 grams per pound of body weight (1.4–2.0 g/kg).

Example (for a 170 lb / 77 kg person)

• Recreational workouts → 135–170 g protein per day
• Muscle building → 170–200 g protein per day
• Fat loss → 170–220 g protein per day
• Endurance → 120–150 g protein per day

When to Eat Protein

• Spread it out: Your body can only use so much at once — aim for 20–40g per meal/snack.
• Pre/post-workout: A protein-rich meal within 1–2 hours before or after training helps recovery and muscle growth.

Bedtime protein (like Greek yogurt or casein): Can help repair muscles overnight.

• Bottom line: Most people who work out should aim for 0.8–1.2 grams of protein per pound of body weight daily, spread evenly throughout the day. That’s usually plenty to build muscle, recover well, and stay lean.

Disclaimer- Articles are for information purposes only and not intended to treat any medical conditions. Discuss health questions/concerns with your healthcare provider.