How Much Protein Should I Eat a Day?
How much protein should I eat a day?
The short answer: most adults should aim for 0.7–1.0 gram of protein per pound of target body weight per day. If you''re actively trying to build muscle or preserve lean mass during fat loss, lean toward the higher end.
Why protein matters
Protein isn''t just for bodybuilders. It''s the building block for muscle, skin, hormones, and enzymes. It also keeps you full longer than carbs or fat, which makes fat loss easier.
How to calculate your target
- Sedentary adults: 0.7 g/lb
- Active adults: 0.8–0.9 g/lb
- Muscle gain or fat-loss phase: 1.0–1.2 g/lb
For a 160 lb person targeting fat loss, that''s roughly 130–160 g of protein per day.
When to eat it
Spread protein across 3–4 meals. Your body can use roughly 25–40 g per meal for muscle repair, so one giant steak at dinner isn''t as effective as steady intake.
Easy protein sources
- Chicken breast: 31 g per 3.5 oz
- Greek yogurt: 17–20 g per cup
- Eggs: 6 g each
- Lentils: 18 g per cooked cup
- Protein powder: 20–25 g per scoop
The bottom line
Start with your body weight, pick a multiplier based on your goal, and build most meals around a protein source. Use Phoenix''s protein calculator to get your exact number in seconds.