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How much protein per day? The simple math
A no-fluff guide to daily protein targets by bodyweight, goal, and age — and the biggest mistake most people make.
July 15, 2026 · 5 min read
Protein is the most under-shot macro in almost every food log we see. Here's the simple math.
The formula
- Building muscle: 0.8–1.0 g per pound of bodyweight per day.
- Fat loss (preserving muscle): 1.0 g per pound per day.
- General health / kids and teens: at least 0.5 g per pound per day.
A 160-pound adult trying to build muscle: 128–160 g of protein per day. That's not one chicken breast at dinner — that's protein in every meal.
The biggest mistake
Most people are not eating too many calories. They're eating too many calories from too little protein.
Easy sources
- Greek yogurt — 15 g per cup.
- Cottage cheese — 24 g per cup.
- Chicken breast — 26 g per 3 oz.
- Ground turkey — 22 g per 3 oz.
- Whey protein — 24 g per scoop.
- Whole eggs — 6 g each.