Protein is essential for building and repairing muscle, making enzymes and antibodies, and maintaining many tissues. Your body constantly breaks down and rebuilds protein, using amino acids from food to do that work.
How to calculate your target: 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. Example: a 150-pound person is about 68 kg (150 ÷ 2.2). Their daily protein target would be roughly 82–109 grams (68 × 1.2 to 68 × 1.6).
Sample day to reach that range: breakfast — 1 cup Greek yogurt (17–20 g) with a handful of nuts (4–5 g); lunch — 1 cup cooked lentils (about 18 g); snack — almonds or hummus with veggies (≈5 g); dinner — 4 ounces of chicken breast (≈35 g). That adds up to the target range while showing how whole foods combine to meet needs.
Adjust for activity and age: regular exercise, especially resistance or strength training, raises protein needs because workouts make muscle more responsive to amino acids for repair and growth. Active people should aim toward the higher end (around 1.6 g/kg). Adults begin to lose muscle mass gradually in their 30s and 40s; prioritizing resistance training and adequate protein helps preserve muscle and reduce risk of frailty later in life. Women often eat less protein and do less strength training than men, so focusing on both can be particularly beneficial.
Choosing protein sources: both animal and plant proteins can meet your needs. Animal foods (meat, poultry, fish, dairy, eggs) usually supply all nine essential amino acids. Some plant sources, such as soy, are complete proteins; many other plant foods are incomplete by themselves, but eating a variety of legumes, whole grains, nuts, seeds and vegetables across the day provides all essential amino acids.
Be mindful of medical conditions and fats: people with chronic kidney disease or other medical issues may need to limit protein and should follow medical advice. If you plan a large increase in protein intake, talk to a healthcare provider. Also watch saturated fat when getting more protein from meat and full-fat dairy; aim to keep saturated fat under about 10% of daily calories.
Supplements and practical tips: protein powders and bars are convenient but not necessary for most people—balanced meals of real foods usually suffice. To personalize your intake, calculate your 1.2–1.6 g/kg range, factor in activity and age, then compare it to your typical intake using a food database or tracking app. In practice, focus on varied whole foods, reasonable portions, and consistent resistance exercise—together these are the most effective way to support muscle health and meet protein needs.