You don’t have to be training to become the next Dwayne “The Rock” Johnson to care about protein. This essential macronutrient does way more than just help you build muscle—it plays a key role in hormone production, nutrient transport, immune support, and keeping your body functioning properly.
But how much do you actually need? One source says one thing, another says something completely different. Is it the 0.36 grams per pound you learned in school? Or the 1.8 grams your favorite fitness influencer insists on?
We asked top experts to break it down, once and for all.
Meet the Experts
- Dr. Donald Layman – Retired professor at the University of Illinois, protein researcher
- Dr. Layne Norton – Nutritionist and professional bodybuilder
- Leslie Bonci, R.D. – Sports dietitian for the Kansas City Chiefs
So, How Much Protein Do You Actually Need?
Let’s start with the bare minimum.
The National Institutes of Health suggests 0.36 grams per pound of body weight daily. That’s just about 65 grams of protein for a 180-pound man.
But there’s a catch. That number comes from a very old study based on young, healthy men, and it only measures the minimum to stay in nitrogen balance—basically, how much protein you need to not fall apart. As Dr. Layman puts it: “It’s a legitimate number, but it’s an extremely low-end. It’s the minimum to not lose muscle—not the amount for optimal health.”
Want to Build Muscle? Here’s the Real Range
Your protein needs change based on your age, activity level, and fitness goals. For muscle growth and repair, experts agree:
- 0.6 to 1 gram of protein per pound of body weight is the sweet spot.
- If you’re older (around 60+) or training hard, aim for the higher end to fight off muscle loss.
Dr. Norton simplifies it:
“If you’re eating 1 gram per pound of your body weight, you’re getting 95% of the benefits protein can give.”
You can go slightly higher—1.3 to 1.5 grams per pound—for minor extra gains, but past that, there’s not much evidence that it helps more. And remember: protein doesn’t build muscle alone—resistance training is essential.
Is Too Much Protein Dangerous?
Not really.
There’s no solid evidence that eating a lot of protein harms your kidneys or overall health—unless you have a pre-existing condition.
Dr. Layman adds:
“Protein-rich foods are incredibly nutrient-dense. If you hit your protein targets—especially from animal sources—you’re also getting most of your daily vitamins and minerals, often with fewer calories.”
What If You’re Plant-Based?
Plant-based eaters need to up their protein intake by 30–40% to make up for the lower quality and bioavailability of plant proteins.
Instead of stressing about lean body mass calculations, both Layman and Norton say it’s simpler to base your protein target on your goal weight, especially if your aim is fat loss. Worrying about tiny differences in calculation? “It’s splitting hairs,” Norton says.
The Bottom Line
If you want to build or maintain muscle, stay healthy, and feel your best:
Eat 1 gram of protein per pound of your target bodyweight.
That’s the number that works for most people—and it’s a solid, easy-to-remember guideline. Whether you’re a gym regular, an occasional runner, or just trying to stay lean as you age, hitting that target will keep your body supported and performing its best.