{
  "slug": "how-much-protein-do-i-need",
  "title": "How Much Protein Do I Need a Day?",
  "heading": "How Much Protein Do I Need a Day?",
  "category": "fitness-health",
  "url": "https://www.revenuelab.fyi/toolbox/how-much-protein-do-i-need",
  "summary": "A 170 lb strength-training adult needs roughly 155 grams of protein a day at 1 gram per pound.",
  "description": "Protein needs scale with body weight and activity level: sedentary adults need less, while strength-training or cutting individuals need more to support muscle repair and preserve lean mass in a calorie deficit. This calculator applies a protein-per-pound multiplier based on your activity level to your body weight.",
  "formula": "Protein (g) = Body Weight (lb) × Multiplier, where multiplier ranges 0.4-1.0 depending on activity level.",
  "dateModified": "2026-09-06",
  "run_url": "https://www.revenuelab.fyi/api/public/calc?tool=how-much-protein-do-i-need",
  "inputs": [
    {
      "id": "weight",
      "label": "Body weight",
      "kind": "number",
      "hint": null,
      "default": 170,
      "unit": "lb",
      "min": 50,
      "max": 400
    },
    {
      "id": "activity",
      "label": "Activity level",
      "kind": "select",
      "hint": null,
      "default": "1.0",
      "options": [
        {
          "value": "0.4",
          "label": "Sedentary"
        },
        {
          "value": "0.6",
          "label": "Lightly active"
        },
        {
          "value": "0.8",
          "label": "Active / regular exercise"
        },
        {
          "value": "1.0",
          "label": "Strength training / cutting"
        }
      ]
    }
  ],
  "outputs": [
    {
      "id": "proteinG",
      "label": "Grams of protein per day",
      "format": "number",
      "hint": null,
      "primary": true
    },
    {
      "id": "proteinCalories",
      "label": "Calories from protein",
      "format": "number",
      "hint": null,
      "primary": false
    }
  ],
  "worked_example": {
    "inputs": [
      "Body weight: 170 lb",
      "Activity level: Strength training / cutting"
    ],
    "outputs": [
      "Grams of protein per day: 170",
      "Calories from protein: 680"
    ]
  },
  "how_to": {
    "title": "How to use this",
    "steps": [
      "Enter body weight (lb).",
      "Enter activity level.",
      "Read your grams of protein per day on the right — it updates as you type.",
      "Hit Share to keep the scenario or send it to someone."
    ]
  },
  "scenarios": [
    {
      "name": "Conservative",
      "description": "Lower-end numbers — what if things land soft?",
      "values": {
        "weight": 170,
        "activity": "1.0"
      }
    },
    {
      "name": "Typical",
      "description": "Defaults — the most common real-world setup.",
      "values": {
        "weight": 170,
        "activity": "1.0"
      }
    },
    {
      "name": "Ambitious",
      "description": "Higher-end numbers — what if things really pop?",
      "values": {
        "weight": 170,
        "activity": "1.0"
      }
    }
  ],
  "limitations": [
    "Population formulas describe averages; individual bodies vary, especially at the extremes of height, age, or muscle mass.",
    "Results do not account for medical conditions, medication, or pregnancy.",
    "Use this as a directional reference, not a diagnosis — talk to a clinician before acting on it."
  ],
  "faq": [
    {
      "q": "How much protein do I need a day?",
      "a": "At 170 lb and a strength-training activity level (1.0 g/lb), the target is about 170 grams of protein a day, which equals 680 calories from protein."
    },
    {
      "q": "Why does activity level change the number so much?",
      "a": "Sedentary people need protein mainly for maintenance (about 0.36-0.4 g/lb), while people building or preserving muscle through resistance training need more raw material for repair and growth, closer to 0.7-1.0 g/lb."
    },
    {
      "q": "Can I eat too much protein?",
      "a": "For healthy kidneys, intakes up to about 1.2 g/lb are well tolerated in research; going well beyond that mostly displaces other macronutrients without added muscle benefit."
    },
    {
      "q": "Should I use lean body mass instead of total weight?",
      "a": "For individuals with higher body fat percentages, using lean body mass gives a more precise target since fat tissue doesn't need protein for maintenance the way muscle does."
    }
  ],
  "related": [
    "https://www.revenuelab.fyi/toolbox/how-much-water-should-i-drink",
    "https://www.revenuelab.fyi/toolbox/how-many-calories-to-lose-a-pound-a-week"
  ],
  "license": "CC-BY-4.0",
  "citation": "RevenueLab — How Much Protein Do I Need a Day? (https://www.revenuelab.fyi/toolbox/how-much-protein-do-i-need)"
}