Protein seems to be the most popular macronutrient right now. But how much do you actually need? Protein is an essential macronutrient that helps build and repair muscle, supports recovery, and fuels performance. If you lead an active lifestyle, ensuring adequate protein intake is crucial for maintaining energy levels and promoting muscle growth.
Two factors effect how much protein you need, your activity level and your weight. The recommended protein intake for active individuals varies based on the type and intensity of exercise:
Moderate activity (light strength training or cardio 3-4 times per week): 1.2–1.6 grams per kilogram of body weight
High-intensity training (heavy lifting, endurance sports, intense workouts 5+ times per week): 1.6–2.2 grams per kilogram
Protein Requirements by Weight for Active Individuals
Here are approximate daily protein needs based on body weight:
150 lbs (68 kg): 82g to 150g
175 lbs (79 kg): 95g to 175g
200 lbs (91 kg): 110g to 200g
To meet your protein needs, incorporate a variety of high-protein foods into your diet. Here are some options with their protein content per serving:
Chicken breast (100g / 3.5 oz): 31g protein
Salmon (100g / 3.5 oz): 25g protein
Eggs (1 large): 6g protein
Greek yogurt (1 cup, plain): 20g protein
Tofu (100g / 3.5 oz): 8g protein
Lentils (1 cup, cooked): 18g protein
Quinoa (1 cup, cooked): 8g protein
Almonds (1 oz / 28g): 6g protein
Cottage cheese (1/2 cup): 14g protein
Example Meal Plan for 150g Protein Per Day
Breakfast:
4 scrambled eggs (24g)
1 slice whole wheat toast
1/2 avocado
1 cup Greek yogurt with honey and nuts (22g)
Lunch:
Grilled chicken breast (30g)
1 cup quinoa (8g)
Roasted vegetables
Side of hummus
Snack:
Protein shake (25g)
Handful of almonds (6g)
Dinner:
Baked salmon (25g)
Sweet potato
Side salad with olive oil dressing
By incorporating a mix of animal and plant-based protein sources, you can easily meet your daily protein requirements while maintaining a balanced and nutritious diet.
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