How Much Protein Do You Need? Get the Right Intake and Protein Sources

To determine your daily protein needs, you can calculate based on either lean body mass or total body weight. Protein is crucial for muscle maintenance, metabolism and overall health. Top sources include both animal and plant proteins, which support muscle growth, recovery and overall wellness.

The word “protein” is derived from the Greek word “protos,” meaning “first in rank or position” – and for good reason. Protein serves so many important functions in the body that it’s vitally important to meet daily needs, which can vary quite a bit from person to person.

Your daily protein needs depend on many factors, like how much you weigh and how much muscle you have – not just whether you’re male or female. You’ve probably read that most people eat more than enough protein to meet their needs or that the protein needs of the “average” woman is about 46 grams per day and the “average” man needs about 56 grams. 

But keep this in mind: these guidelines from the National Academies in the U.S. are set at levels to simply meet the basic needs of most people. Other countries and regions have their own nutritional recommendations, and the values can differ from U.S. guidelines. And, for many people, just meeting basic needs may not account for variables such as body composition, activity and personal fitness goals. 

Does a one-size-fits-all approach to protein make sense? Calorie needs differ from person to person, so why not protein? After all, people come in all different sizes, and their body composition is highly variable. It stands to reason that protein needs could vary a lot, too.

To get a more specific number tailored to your needs, try these three protein intake formulas: 

The National Academies recommends that we eat 10% to 35% of our total daily calories from protein. This guideline helps a little and at least attempts to tie protein needs to calorie needs. But you’ll notice that this range is fairly wide, doesn’t account for individual body composition and doesn’t factor in activity level. And for some smaller people whose calorie needs are relatively low, 10% of total calories from protein may not meet the minimum recommended intakes. 

If you use this method, our Global Wellness Philosophy suggest that you aim for a protein intake of about 30% of total calories from protein, which falls within the recommended range.   

In order to calculate the grams of protein you should eat per day, first multiply your daily calories by 0.3, which will tell you how many calories of protein you should consume per day. Then since a gram of protein contains 4 calories, divide your protein calories by 4 to determine the grams of protein you should eat per day. 

For example, if your daily calorie requirement is 2,000 calories, and you know that a gram of protein contains 4 calories: 
 

• 2,000 calories x 0.3 = 600 calories from protein 
• 600 calories from protein divided by 4 = 150 grams of protein per day. 

But how can you more accurately estimate how much protein your body needs? Here are two additional ways:

Even if their calorie needs and weights are similar, people with more muscle generally need more protein to support tissue growth and repair than those with higher body fat.

So the amount of protein you need each day depends, in part, on how much lean mass you have. Lean body mass includes everything in your body that isn’t fat, like muscles, bones and organs. 

To calculate your daily protein needs using lean body mass:
 

• First, measure your body composition. Many fitness centers, clinics, Nutrition Clubs or even home bathroom scales can assess your lean body mass.
• Aim for 0.5 to 1 gram of protein per pound of lean body mass (if calculating by pounds).
• Aim for 1 to 2 grams of protein per kilogram of lean body mass (if calculating by kilograms).

For example, if you have 150 pounds of lean body mass, you should consume between 75 and 150 grams of protein per day. Again, the intake range is somewhat broad, so those who are engaging in more rigorous exercise focused on muscle development may want to aim towards the higher end. 

Calculating by lean body mass is our preferred way to estimate how much protein your body really needs to maintain muscle mass, optimize metabolism and enhance overall health because it is a more personalized approach.

Of course, not everyone has access to body composition analysis. And if you don’t, you can estimate your protein needs based on your current body weight. It’s not a perfect method. It doesn’t take into account how much muscle mass you have, but it does at least account for differences in body size. 
 
Here’s a simple, easy way to calculate your daily protein needs:
 

• In pounds: Multiply your body weight by 0.7
• In kilograms: Multiply your body weight by 1.5
• The number you get is a reasonable target for the amount of protein, in grams, that you should eat each day

So a woman who weighs 140 pounds (64 kilograms) should aim for about 100 grams of protein a day. A 220-pound man (110 kilograms) should shoot for about 155 to 165 grams of protein. 

These daily protein intake calculators, whether based on lean mass or body weight, can help you determine how much protein you should consume each day. They offer a more tailored and personal recommendation compared to general guidelines based solely on gender or calorie intake.

Age and activity level can also influence where you land within the recommended protein range. Let’s take a look at these additional considerations.

Protein Needs by Age and Life Stage 
 

• Children and Adolescents: During periods of growth, protein needs are higher to support tissue development, muscle growth and overall bodily functions. As children and teens build muscle and reach peak growth, they may require more protein relative to their body weight compared to adults.
• Adults: Protein needs for adults are generally stable. Young adults typically have efficient protein utilization for muscle repair due to higher muscle mass and metabolic rates.  
• Older Adults: As we age, muscle mass naturally decreases (a condition known as sarcopenia). To help reduce this muscle loss and support overall health, older adults may need to consume more protein relative to their body weight.

Protein Needs by Activity Level 
 

• Sedentary or Light Activity: If you’re not very active, your protein needs will be lower than someone who is more active as there’s less muscle breakdown and repair needed. In this case, an intake of about 0.5 grams of protein per pound of lean body mass (or 1 gram per kilogram of lean body mass) should be adequate. 
• Moderate Activity: For those engaging in moderate exercise, adequate protein intake is necessary for muscle repair and recovery, especially after resistance or endurance training. An intake of about 0.75 grams of protein per pound of lean body mass (or 1.5 grams per kilogram of lean body mass) should meet needs.   
• Intense Exercise or Athletes: If you engage in intense physical activity (e.g., heavy weightlifting or endurance sports), your body may need more protein to support muscle repair, muscle growth and recovery. For these athletes, an intake of at least 1 gram of protein per pound of lean body mass (or 2 grams per kilogram of lean body mass) is a good starting point.

What About Protein Sources and Timing? 

If you’re aiming to build muscle mass through a combination of strength training and proper diet, you’ll need enough protein to encourage muscle repair and growth. And while our recommendation of up to 1 gram per pound of lean mass should meet needs, ensuring you get enough protein is only part of the story. It’s also important that you spread your protein intake over the course of the day and consume the best sources of protein to support muscle growth and repair.  
 

Protein intake stimulates the process of muscle protein synthesis, so, ideally, protein intake should be distributed fairly evenly over meals and snacks. And it’s important to have some protein immediately after training, too. After a workout, dairy protein sources such as whey and casein are suggested since they are rich sources of branched-chain amino acids – a particular group of amino acids that promote muscle repair and recovery after a workout. 

Eating the right amount of protein every day is important for several reasons:

• Body Structure: Protein is a crucial component of skin, hair, fingernails, bones, blood and cartilage – it quite literally holds your body together. 
• Lean Body Mass Maintenance: Protein plays a key role in maintaining lean body mass, including muscles, bones and organs.
• Muscle Repair and Growth: Protein supports muscle recovery and helps maintain muscle strength. 
• Metabolism: Protein helps regulate metabolic functions and supports overall energy production.
• Weight Loss: Protein increases satiety, helping you feel fuller for longer. It also satisfies hunger better than fats or carbohydrates. 
• Calorie Burn: Consuming protein increases the thermic effect of food, which refers to the calories that are utilized to digest it.
• Immune Function: Protein is essential for producing antibodies, which help defend against foreign invaders. 
• Enzyme Production: Protein is needed to make enzymes, which speed up vital chemical processes in the body, like digestion and energy release.
• Hormone Production: Protein helps produce hormones which regulate critical body functions, such as insulin, which regulates your blood sugar. 
• Transport Proteins: Protein forms transport proteins – like hemoglobin, which carries oxygen throughout the body; other proteins perform tasks such as transporting vitamins and minerals to cells.

Unlike carbohydrates and fats, your body doesn’t store protein, which means it needs to be replenished regularly. And if you consistently had a shortage of protein in your diet, your body would have no choice but to start breaking down proteins within your body (such as the protein in your skeletal muscles) to provide the amino acids needed to produce the most vital body proteins – like those hormones and enzymes that are essential to life. 

While this process of building up and breaking down happens in your body all the time, the system works only as long as there are adequate amino acids coming from the diet to keep the two processes in balance. For this reason, you should pay attention not only to the amount of protein you eat but also its quality – making sure it contains all the essential amino acids your body needs.

Proteins are made up of amino acids, often referred to as the building blocks of life. Of the 20 amino acids, nine are considered essential, meaning your body cannot produce them and must obtain them through food. 

Animal proteins are complete proteins, providing all nine essential amino acids. They may also supply key minerals like iron, zinc or calcium.
 

• Eggs: A nutrient powerhouse, eggs are a cost-effective and easily digestible source of complete protein.
• Fish: Fatty fish like salmon, mackerel and sardines not only provide protein but also deliver heart-healthy omega-3 fatty acids.
• Poultry: Chicken and turkey are versatile, low-fat options packed with protein.
• Dairy Products: Milk, yogurt and cheese are excellent sources of protein and calcium, supporting bone health alongside muscle repair.
• Meat: Lean cuts of beef, pork and lamb are high in protein and rich in heme iron and zinc.

Animal proteins are particularly beneficial for individuals needing concentrated nutrients, like older adults or athletes. However, it’s important to choose lean and minimally processed options to manage fat, saturated fat and sodium intake.

Plant-based proteins are not only rich in amino acids but also come with added benefits like fiber, phytonutrients, antioxidants and essential vitamins and minerals. While many plant proteins are incomplete, combining different types can help you achieve a balanced amino acid profile, especially if you are vegetarian or vegan.
 

• Soybeans and Soy Products: Tofu, tempeh and edamame are complete proteins and excellent substitutes for meat in plant-based diets.
• Whole Grains: Quinoa, farro and oats provide protein and important micronutrients like B vitamins and magnesium. 
• Legumes: Beans, lentils and chickpeas are high in protein, fiber and complex carbohydrates, making them excellent for sustained energy.
• Nuts and Seeds: Almonds, walnuts, chia seeds and flaxseeds offer protein, healthy fats and antioxidants.

Plant-based proteins are naturally cholesterol-free and typically lower in fat and saturated fat than animal proteins, making them great choices for supporting heart health. They also support digestive health thanks to their fiber content.

As part of our Global Wellness Philosophy, we recommend taking in both plant and animal protein sources to take advantage of their nutritional benefits. This balanced approach ensures that you get all essential amino acids along with the unique nutrients each source provides while supporting overall health and wellness. 

Now that you know how much protein you should be eating – and the best types to include in your diet – it’s time to estimate how much you’re actually consuming each day. I find it easiest to estimate the amount of protein in a meal in 25-gram units and the amount for snacks in about 10-gram units. 
 
Here’s why. Common portions of many protein foods we eat at meals conveniently have about 25 grams of protein, and protein snacks tend to fall in the 10-gram range. So it makes it easy to keep track.

Each of the following examples contains approximately 25 grams of protein: 
 

• Chicken breast: 3 ounces (cooked weight), about the size of a deck of cards
• Salmon: 4 ounces (cooked weight), a palm-sized portion 
• Ground turkey: 4 ounces (cooked weight)
• Lentils: 1 1/3 cups, cooked 
• Low-fat cottage cheese: 1 cup

Similarly, the following snacks contain about 10 grams of protein: 
 

• A single-serve (5 1/2 ounces) carton of yogurt
• A typical protein bar 
• A handful of roasted soy nuts

If you’re a woman aiming for about 100 grams of protein a day, you can easily do that by taking in 25 grams (one unit) at each meal and having a couple of protein snacks. If you’re a male aiming for about 150 grams a day, you can simply double up your protein units at a couple of meals in order to hit your target.  

Protein supplements offer a practical and easy way to help meet your daily protein goals, especially for individuals with busy lifestyles or higher protein needs. 

Key benefits of protein supplements: 

• Convenience: Protein shakes, protein bars and meal replacements are easy to prepare or carry, making them ideal for those on the go or who lack time to cook high-protein meals.
• Ease of Tracking: With nutrition labels that clearly list protein content, supplements take the guesswork out of measuring your intake. This accuracy helps you stay consistent with your goals. 
• Support Active Lifestyles: For athletes, gym-goers or anyone aiming to build muscle or recover post-workout, supplements containing whey or casein protein provide a quick, easily digestible source of protein for muscle repair and recovery.
• Support Older Adults: As muscle mass declines with age, seniors may need more protein to maintain strength and prevent frailty. Protein supplements can help meet these increased needs. 
• Complement Other Foods: Protein powders can be mixed into smoothies, yogurt, soups and other recipes, making it simple to enhance the protein content of your meals and snacks. Many protein supplements are also plant-based, making them suitable for vegetarians and vegans.
• Fill Gaps in Intake: If your diet falls short of your daily protein target due to appetite, meal preferences or dietary limitations, supplements can bridge the gap without adding excessive calories. 

Protein supplementation isn’t just for athletes or bodybuilders – it can benefit anyone looking to improve their nutrition and meet their protein needs. When used wisely, supplements can complement whole foods to help achieve their weight management, everyday wellness and fitness or performance goals.

Explore how Herbalife’s premium protein products can help you achieve your specific goals. Reach out to an Herbalife Independent Distributor today. 

Here are tips and recommendations to help you track and reach your protein intake:

Make sure to read nutrition labels so that you can more accurately keep track. 
 

1. For more accuracy, weigh your cooked proteins a few times so that you get familiar with the amount of protein in your usual portions.
2. Use an app to encourage daily tracking. 
3. If you tend to eat mostly animal proteins, challenge yourself to try a meatless meal or a vegetarian protein source for a change.
4. If you need to consume more protein, try meal replacement or protein shakes, which you can tailor to your personal needs with additional protein powder or other protein add-ons like yogurt, cottage cheese, tofu or nut butter. 
5. Don’t just focus on protein – your overall dietary balance matters, too. So be sure your daily diet includes plenty of healthy carbs (from fruits, vegetables, whole grains and beans) as well as some good fats from nuts, avocado and vegetable oils.

Here are answers to common questions about protein intake.

What are the symptoms of not eating enough protein?

Not eating enough protein can lead to a variety of symptoms, including fatigue, muscle weakness and slowed recovery after exercise. You may also notice hair thinning, brittle nails and skin issues like dryness or irritation. Since protein helps keep you full, not eating enough at meals may cause you to feel hungrier in between meals.

Is too much protein harmful to health? 

Although an upper “safety” limit for protein has yet to be defined, eating too much protein can have negative consequences. Since protein contains calories, consuming more than your body needs without burning them off can lead to weight gain. And if you rely mostly on animal proteins, a very high intake could mean you’re also taking in high amounts of fat and saturated fats, which increase your risk of heart disease. Consult a health care provider if you have specific concerns.

What is the best time to consume protein?

It is recommended that you spread your protein intake throughout the day, with an emphasis on having some after workouts to support muscle recovery. Ideally, aim for protein at each meal and snack to maximize muscle protein synthesis and overall health.

How does protein intake support weight loss?

Protein supports weight loss by increasing satiety, helping you feel fuller for longer and reducing overall calorie intake. Inadequate protein intake can lead to increased hunger, making it more challenging to stick to a calorie deficit and lose weight effectively. If you don't eat enough protein while trying to lose weight, you may experience muscle loss, which can slow down your metabolism because you will be burning fewer calories at rest. 

Is plant-based protein as good as animal protein for my goals? 

Yes, plant-based protein can be as effective as animal protein in supporting muscle growth and overall health as long as you consume a variety of plant-based sources. While animal proteins contain all nine essential amino acids, some plant proteins may lack one or more. However, by combining different plant proteins, you can ensure a complete amino acid profile. Plant proteins also offer added benefits like fiber, phytonutrients, antioxidants and lower levels of saturated fat.

Understanding your protein needs is essential for maintaining overall health, supporting muscle repair and achieving your fitness goals. By calculating your protein intake based on lean body mass or body weight, you can better tailor your nutrition to your specific goals. For added convenience, consider incorporating supplements such as Herbalife protein products into your routine – high-quality options that help you easily meet your protein needs throughout the day.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our Global Wellness Philosophy and is responsible for the development of nutrition education and training materials.