Protein Requirements by Goal
| Goal | Grams per lb | Example (170 lb) |
|---|---|---|
| Sedentary / RDA minimum | 0.36 g/lb | 61 g/day |
| General fitness | 0.5-0.7 g/lb | 85-119 g/day |
| Build muscle | 0.7-1.0 g/lb | 119-170 g/day |
| Fat loss (preserve muscle) | 0.8-1.0 g/lb | 136-170 g/day |
| Aggressive cut | 1.0-1.2 g/lb | 170-204 g/day |
Where These Numbers Come From
The ranges above are grounded in three consensus documents: the ISSN Position Stand (2017) recommending 1.4–2.0 g/kg for exercising adults, the National Academy of Medicine’s RDA of 0.8 g/kg for sedentary adults, and the WHO/FAO Safe Level of 0.83 g/kg. Ranges vary because "need" depends on caloric balance, age, and training intensity — not a single fixed number. The ISSN notes that intakes above 2.2 g/kg provide no additional muscle-building benefit in most populations.
Frequently Asked Questions
How much protein do I need per day?
0.36g/lb for sedentary adults. 0.7-1.0g/lb for active people building muscle or losing fat.
Can I eat too much protein?
Healthy adults tolerate up to 1.4g/lb with no adverse effects. Beyond ~1.2g/lb, muscle-building benefit plateaus.
Does timing matter?
Total daily intake matters most. Spreading across 3-5 meals (25-50g each) optimizes muscle protein synthesis.