# How much protein should I eat in a day?

## Eat 0.4 – 0.8 grams of protein per pound of body weight.

The recommended amount depends on how active you are and how much you weigh.

Eat 0.4 grams of protein per pound of body weight.

Sedentary adults get less than 150 minutes of exercise per week or less than 5,000 steps a day.

#### Adults exercising to lose weight:

Eat 0.5 – 0.7 grams of protein per pound of body weight.

##### Example:

Someone who weighs 200 lbs and is exercising to lose weight should eat 100 – 140 grams (g) of protein per day.

##### Here’s the math:
• 200 lbs x 0.5g protein/pound = 100 grams of protein
• 200 lbs x 0.7g protein/pound = 140 grams of protein

There are 4 calories in one gram of protein. The above recommendation (100-140 grams of protein) is equivalent to 400-560 calories of protein.

• 100 grams x 4 calorie/gram = 400 calories
• 140 grams x 4 calories/gram = 560 calories

### Protein recommendations for adults at various weights (150 – 400lbs):

• If you weigh 150 lbs, eat 60 grams (240 calories) of protein per day.
• If you weigh 200 lbs, eat 80 grams (320 calories) of protein per day.
• If you weigh 250 lbs, eat 100 grams (400 calories) of protein per day.
• If you weigh 300 lbs, eat 120 grams (480 calories) of protein per day.
• If you weigh 350 lbs, eat 140 grams (560 calories) of protein per day.
• If you weigh 400 lbs, eat 160 grams (640 calories) of protein per day.
##### Adults exercising to lose weight:
• If you weigh 150 lbs, eat 75 – 105 grams (300 – 420 calories) of protein per day.
• If you weigh 200 lbs, eat 100 – 140 grams (400 – 560 calories) of protein per day.
• If you weigh 250 lbs, eat 125 – 175 grams (500 – 700 calories) of protein per day.
• If you weigh 300 lbs, eat 150 – 210 grams (600 – 840 calories) of protein per day.
• If you weigh 350 lbs, eat 175 – 245 grams (700 – 980 calories) of protein per day.
• If you weigh 400 lbs, eat 200 – 280 grams (800 – 1120 calories) of protein per day.
Source:
Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook. Chestnut Hill: Human Kinetics.
ACSM Health and Fitness Summit 2012; The Role of Protein in contemporary Approaches to Weight Management.