Protein gets a lot of attention in the fitness and nutrition world—and for good reason. It helps build and repair muscle, keeps your skin and hair healthy and supports your immune system. But with all the buzz around high-protein diets and protein powders, how much protein do you actually need?
Daily protein needs
The general recommendation for protein is 0.36 grams of protein per pound of body weight. That means someone who weighs 155 pounds needs about 56 grams of protein a day.
If you work out regularly or are trying to build muscle, you may need more protein than average:
- For general fitness or light activity: 0.5 – 0.7 grams per pound
- For strength training or muscle building: 0.7 – 1.0 grams per pound
- For older adults to maintain muscle mass: 0.5 – 0.6 grams per pound
So, if you weigh 155 pounds and are trying to build muscle, your daily target might be 108 – 155 grams of protein.
Tip: Visit myplate.gov for a free personalized nutrition plan!
Do you need protein supplements?
You might be getting more protein than you think without even trying. Here’s a breakdown of some common sources:
- 3 ounces chicken breast (about the size of a deck of cards) = 26 grams
- 1 cup Greek yogurt = 20 grams
- ½ cup black beans = 7 grams
- 2 tablespoons peanut butter = 7 grams
- 2 eggs = 12 grams
- 1 slice whole-grain bread = 4 grams
- 1 cup milk = 8 grams
- 1 cup Brussels sprouts = 4 grams
“You don’t need to stress over counting every gram of protein,” says Carilion Clinic dietitian Robyn Rohrig, RD. “If you’re able to eat balanced meals throughout the day and include some protein-rich foods, you’re likely getting enough without the need to supplement.”
If you do have trouble meeting your protein needs through your regular diet, protein powders or enriched foods can give you an extra boost.
Can you get too much protein?
Short answer: Yes. Your body can only use so much protein at once, and eating more than you need won’t turn into extra muscle. In fact, overdoing it can:
- Add extra calories, which could lead to weight gain
- Put extra strain on your kidneys over time (especially if you already have kidney problems)
Moderation matters—even with protein.
If you have questions about protein intake or want to discuss your health and nutrition goals, talk with your doctor or ask for a referral to a registered dietitian.
