For most healthy adults who train regularly, a practical daily protein target is often around 1.4–2.0 grams per kilogram of body weight — roughly 0.6–0.9 grams per pound. The right target depends on your goal, training and total calorie intake.
If you strength train and want one easy number, about 0.8 grams of protein per pound of body weight per day is a reasonable starting target for many active adults.
Protein by goal
| Goal | Practical starting range | Example at 150 lb |
|---|---|---|
| General fitness | 0.6–0.8 g/lb | 90–120 g/day |
| Build muscle / strength | 0.7–0.9 g/lb | 105–135 g/day |
| Fat loss while lifting | 0.8–1.0 g/lb | 120–150 g/day |
These are practical ranges rather than hard rules. Research in resistance-trained adults suggests benefits for muscle gain tend to level off around roughly 1.6 g/kg/day on average, while sports-nutrition guidance commonly places active adults around 1.4–2.0 g/kg/day. Morton et al. and the International Society of Sports Nutrition are two commonly cited sources.
How to calculate yours
Take your body weight in pounds and multiply it by a target within the range above. For example, someone who weighs 140 lb and chooses 0.8 g/lb would aim for about 112 grams of protein per day.
You do not need to hit the exact same number every single day. Consistency across the week matters more than chasing a perfect number.
Not sure how protein fits into your overall calorie target? Read our daily calorie guide.
Does more protein automatically mean more muscle?
No. Protein helps support muscle repair and growth, but it works alongside progressive resistance training, sufficient calories, sleep and recovery. Eating substantially more protein does not replace a well-designed training program.
How should I spread protein through the day?
Instead of saving nearly all of your protein for dinner, spreading it across several meals can make the target easier to reach. A simple approach is to include a meaningful protein source at each meal and snack.
Easy protein sources
- Chicken, turkey, lean beef and fish
- Eggs and egg whites
- Greek yogurt and cottage cheese
- Tofu, tempeh, edamame, lentils and beans
- Milk or fortified soy milk
- Protein powder when convenience helps
What if my goal is fat loss?
When calories are reduced, getting enough protein can be especially useful for preserving lean mass while you continue resistance training. Your total calorie intake still matters for fat loss, so protein is one part of the bigger picture.
Want your calories and macros too?
Use FORME's free calculator for a quick starting estimate, or choose a personalized plan if you want your training and nutrition guidance built around your goals and lifestyle.
Research behind this guide
Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of protein supplementation and resistance training. British Journal of Sports Medicine. View on PubMed.
Jäger R, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. View on PubMed.
Important: This guide is educational and intended for generally healthy adults. Protein needs can differ during pregnancy, breastfeeding, with kidney disease or other medical conditions, and in people under 18. For individualized medical nutrition advice, consult a qualified healthcare professional or registered dietitian.