How much protein per day should I eat?

Q: How Much Protein Powder Does That Translate To?

Most people get 60-70% of their daily protein from whole food (eggs, meat, dairy, beans) and use a shake or two to close the gap. A typical scoop of whey concentrate delivers 24-25g of protein. Let's translate the targets into shakes per day for a 170 lb adult: A 5 lb tub of Nutricost Whey delivers about 60 servings at 25g protein each. At two scoops per day that is a 30 day supply for around $33 on Amazon. If you are cutting and using three scoops, a 5 lb tub lasts 20 days. Worth knowing when you budget. See the live Value Score rankings for the cheapest current options.

Q: Meal Timing: Does Distribution Matter?

Yes, modestly. Research on muscle protein synthesis (MPS) shows MPS spikes hardest when each meal contains at least 0.25-0.4 g/kg of protein, which is roughly 20-40g for most adults. Hitting four meals at 30-40g each tends to drive slightly more total daily MPS than two meals at 80g each. The effect size is small (5-10% in studies) but real. If you currently eat 30g at breakfast, 0g at lunch, and 90g at dinner, you will gain more muscle by redistributing to 40/40/40, even with the same total. For a deeper dive see our protein per meal explainer and the timing myth versus reality post.

Q: What About Different Populations?

Women: Same g/lb math applies. Lower body weight typically means a lower absolute number. See our protein needs for women guide for pregnancy and postpartum specifics. Adults over 65: Anabolic resistance means the same 30g meal triggers less MPS in older adults. Bump per-meal protein to 40g and total to at least 0.5-0.7 g/lb. See our seniors guide.

Question

How much protein per day should I eat?

ProteinPrice Editorial · Accepted Answer

For most adults who lift weights or exercise regularly, the science-backed target is 0.7 to 1.0 gram of protein per pound of body weight per day. A 170 lb lifter should eat roughly 120-170g daily. Sedentary adults need closer to the RDA of 0.36g per lb (about 60g for a 170 lb person). Seniors over 65 should aim for at least 0.5g per lb regardless of activity to preserve muscle.

How Much Protein Per Day Should I Eat?