Finding out how much protein to consume per day isn’t always easy – especially for people who aren’t sure exactly how much they should be eating. Luckily there are plenty of sources that can help you get a better idea about what your ideal protein intake would be. This article is just one of many.

The amount of carbohydrates a person should consume daily is determined by many factors, such as sex, age, body weight, physical activity, and type of job. The National Institute of Diabetes and Digestive and Kidney Diseases says that most people require between 45 and 65 grams of carbohydrates each day.

We’ll go over how much protein you need based on your weight so you can set your daily nutritional priorities. You’ll learn what your personal goals are and what you should be prioritizing. Then, you can dial in your nutrition to take charge of your health.

How to calculate how much protein you need

The recommended daily allowance of protein is 0.8 grams per kilogram. For the general population, 1 gram of protein is adequate, although a higher protein intake may provide benefits. A higher intake is recommended for older people and for people who are physically active.

It is commonly suggested that a 150-pound person would require 54 grams of protein per day. Other people use other ways of calculating protein needs based on a daily calorie allotment, with 25% to 30% of total calories being assigned to protein.

Consuming 10-25% of your total calories from healthy protein sources is the general rule of thumb. This figure does not include any other factors, such as activity level or muscle-building goals.

Protein is the most important macronutrient in our diet for a lot of reasons, one of which is that protein is the main building block for muscles. And when it comes to gaining muscle mass, you want to make sure that you are feeding yourself enough of this nutrient.

When seeking to build muscle, you should consume a relatively high amount of protein every day. Your daily protein intake can be broken down as follows:

Ideal portions

1 gram per kg of body weight, and if you are lifting weights at the gym, you should be taking in around 5 grams per pound.

Non-meat proteins

1 gram per kilogram of body weight.

Animal protein

4 grams per 100 grams of body weight.

Vegetarian proteins

5 grams per 100 grams of body weight.

Fun Facts

Consuming 25–30% of your total daily calories from protein has been shown to boost metabolism by up to 80–100 calories per day, compared with lower protein diets. – lilsipper

In one study in men with obesity, consuming 25% of calories from protein increased feelings of fullness, as well as reduced late-night snacking desires and obsessive thoughts about food by 50% and 60%, respectively.

In another 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds (5 kg) by simply adding more protein to their diet.
– Healthline

If you’re looking to build muscle while also losing weight, you’ll want to keep your protein intake high (25-30% of your total calories) but lower your carbohydrate intake slightly.


The main point to remember is that the best way to gain muscle is by lifting weights, followed by eating lots of protein and a controlled calorie intake. This will cause your body to have to use the proteins from the food you consume to build more muscle tissue, meaning you’ll gain muscle weight.