Protein matters for building and repairing muscle, making enzymes and antibodies, and maintaining many body tissues. The body constantly breaks down and rebuilds protein, using amino acids from food.
Start with your weight: aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day. To convert pounds to kilograms, divide pounds by 2.2, then multiply by 1.2–1.6. For example, someone who weighs 150 pounds (68 kg) would target roughly 82 to 109 grams daily. A sample day to hit that: 1 cup Greek yogurt (17–20 g) with nuts (4–5 g) for breakfast; 1 cup cooked lentils (about 18 g) for lunch; a snack like almonds or hummus with veggies (≈5 g); and a 4-ounce chicken breast for dinner (≈35 g).
Adjust for activity: exercise, especially strength training, increases protein needs and “sensitizes” muscles to use amino acids for repair and growth, so active people should aim toward the higher end of the 1.2–1.6 g/kg range. Age matters too: adults begin losing muscle mass in their 30s and 40s; prioritizing resistance training and adequate protein helps slow muscle loss and prevent later frailty. Women often consume less protein and do less strength training, so focusing on both can be particularly important.
Choose a source that fits your diet: both animal and plant proteins can meet needs. Animal foods typically provide all nine essential amino acids; some plant sources like soy are also complete. Many plant foods are incomplete on their own, but eating a variety of legumes, grains, vegetables and nuts across the day provides all essential amino acids.
Be mindful of health conditions: people with chronic kidney disease or other medical issues may need lower protein intakes and should follow medical advice. If increasing protein substantially, consult a health care provider. Also watch saturated fat if getting more protein from meat and dairy; aim to keep saturated fat below 10% of daily calories.
Protein powders and supplements can be convenient, but most people can meet protein goals through a balanced diet. To personalize your target, calculate your 1.2–1.6 g/kg range, consider activity level and age, then compare it to what you actually eat using food databases or a tracking app. In practice, focus on a variety of real foods in reasonable portions and include resistance exercise—together these are the most effective way to support muscle health and meet protein needs.