How can I get 72 grams of protein per day? A Comprehensive Guide

October 15, 2025 •

4 min read

According to the ISSN, consuming between 1.4 and 2.0 grams of protein per kilogram of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass. This guide will detail how can I get 72 grams of protein per day using whole foods, smart meal planning, and strategic snacking to achieve your health and fitness objectives.

Quick Summary

Achieve a daily intake of 72 grams of protein through strategic meal planning and smart food choices. Explore diverse high-protein food options, discover effective tracking methods, and find practical tips for successful diet implementation to meet your fitness and health goals.

Key Points

Balance protein intake: Spread your protein consumption evenly across all meals and snacks, rather than 'end-loading' your daily intake into a single meal.
Combine animal and plant sources: Incorporate a variety of both animal-based (lean meats, dairy) and plant-based (legumes, nuts, soy) proteins to ensure a complete amino acid profile.
Prioritize whole foods: While supplements can be helpful, rely primarily on whole food sources for a more complete and balanced nutritional profile.
Use a tracking app: Tools like MyFitnessPal can help you accurately monitor your daily intake and stay on target with your 72-gram goal.
Include protein in every meal: Building your meals and snacks around a quality protein source ensures you consistently meet your goals and feel satiated.
Don't forget other macros: Always pair your protein with healthy carbohydrates and fats for balanced meals and sustained energy throughout the day.

Understanding Your 72-Gram Protein Goal

Protein is a vital macronutrient composed of amino acids, the building blocks your body uses to build and repair tissues, produce enzymes, and support immune function. While the Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight for most adults, a higher intake, like 72 grams, is often sought by individuals aiming for weight loss, muscle gain, or increased satiety. A 72-gram target is realistic and achievable by focusing on incorporating protein into every meal and snack.

Why Aim for 72 Grams?

For weight loss: Protein helps you feel full longer, which can reduce overall calorie intake. A higher intake also helps preserve lean muscle mass during a caloric deficit.
For muscle gain: Combined with resistance training, adequate protein intake is essential for muscle protein synthesis, the process that builds muscle tissue. Spreading protein evenly throughout the day can optimize this process.
For general wellness: Higher protein can support bone health and provide sustained energy, preventing blood sugar spikes.

Power-Packed Protein Sources

To consistently hit your 72-gram goal, it is crucial to build your diet around a variety of high-protein foods. Both animal and plant-based sources can be effective.

Animal-Based Proteins

Lean meats: A 3-ounce serving (approx. 85g) of skinless chicken breast or lean ground beef provides about 26 grams and 21 grams of protein, respectively.
Fish: Canned tuna (3 oz) offers 25 grams, while a 3-ounce serving of cooked salmon provides 23 grams.
Eggs: One large egg contains about 6 grams of protein, making it an excellent breakfast staple.
Dairy: Greek yogurt (170g) can deliver 17 grams, and half a cup of cottage cheese offers 13 grams. A cup of milk provides 8 grams.

Plant-Based Proteins

Legumes: A half-cup serving of cooked lentils contains 9 grams of protein, while chickpeas and black beans offer about 8 grams.
Soy products: A half-cup of firm tofu contains 10 grams, and one cup of cooked tempeh offers an impressive 34 grams. Edamame is another great option, with 8 grams per half-cup.
Nuts and seeds: Pumpkin seeds (1 oz) provide 8 grams, almonds (1 oz) offer 6 grams, and hemp seeds (3 tbsp) provide 9 grams of protein.
Grains and alternatives: Cooked quinoa (1 cup) delivers 8 grams, and nutritional yeast (1 tbsp) adds 2.5 grams.

Supplements

Protein powders, such as whey, casein, or plant-based blends (pea, soy), can supplement your intake. A standard scoop often provides 20-30 grams of protein and can be useful for post-workout recovery or as a quick snack.

Sample Day’s Meal Plan for 72g of Protein

Here is a simple example of how to structure your daily meals and snacks to meet a 72-gram target, combining various sources for a balanced diet.

Breakfast (approx. 20g): Two large scrambled eggs (12g) with a half-cup of cottage cheese (13g) on the side. Total: 25g
Morning Snack (approx. 10g): A small handful (1 oz) of almonds or pistachios. Total: 6-7g
Lunch (approx. 20g): A salad with a 3-ounce portion of grilled chicken breast (26g), and mixed greens. Total: 26g
Afternoon Snack (approx. 10g): Half a cup of Greek yogurt (8-10g), perhaps with some berries. Total: 8-10g
Dinner (approx. 20g): A 3-ounce serving of baked salmon (23g) with a side of steamed broccoli and a half-cup of cooked quinoa (4g). Total: 27g

This adds up to approximately 92-95 grams, easily meeting and exceeding the 72g target while leaving room for other nutritious foods and minor variations.

Animal vs. Plant-Based Protein: A Comparison


Feature	Animal-Based Proteins	Plant-Based Proteins
Completeness	Considered "complete" proteins, containing all essential amino acids.	Many are "incomplete," requiring combination (e.g., rice and beans) to form a complete profile. Soy and quinoa are exceptions.
Digestibility	Generally highly digestible, with high bioavailability.	Can vary in digestibility, with some fiber and other components reducing bioavailability.
Micronutrients	Rich in iron, zinc, and B vitamins.	Often rich in fiber, vitamins, and minerals, though B12 is typically absent.
Saturated Fat	May contain higher levels of saturated fat, especially in fattier cuts.	Naturally lower in saturated fat and free of cholesterol.
Environmental Impact	Generally associated with a higher environmental footprint due to farming practices.	Tends to have a lower environmental impact compared to animal sources.

Tips for Successful Protein Tracking

Utilize a food diary app: Apps like MyFitnessPal or Cronometer can help you log your food intake and track your macros, including protein, accurately.
Plan your meals: Planning ahead ensures you have protein-rich foods available, making it easier to stick to your goals. Consider prepping meals or having go-to high-protein snacks ready.
Prioritize protein at each meal: Aim to include a protein source in every meal and snack. This not only helps you reach your target but also keeps you feeling full and satisfied.

Common Mistakes to Avoid

Protein "End-Loading": Relying on one large, protein-heavy meal at the end of the day is less effective than spacing your intake. Studies suggest your body best utilizes protein when consumed in moderate, consistent doses throughout the day.
Over-relying on supplements: While useful, supplements should not replace whole food sources. Whole foods provide a complete matrix of nutrients, including vitamins, minerals, and fiber, that supplements often lack.
Neglecting other macros: Don't forget about carbohydrates and healthy fats. A balanced diet is key for overall health, energy, and optimal performance. For example, combining a carbohydrate with a protein, like peanut butter on whole wheat toast, helps to slow digestion and provide sustained energy.

Conclusion

Achieving 72 grams of protein per day is a very manageable nutrition goal for most people, whether through animal-based or plant-based sources. By focusing on smart meal planning, incorporating a variety of high-protein foods, and utilizing tracking tools, you can meet your daily targets to support weight loss, muscle gain, and general wellness. Remember that balance is key, so ensure you pair your protein with other macronutrients and micronutrients from whole foods. For more information on dietary guidelines and protein sources, consult the Harvard School of Public Health's guide on protein.

Frequently Asked Questions

For most healthy adults, 72 grams of protein per day is a very safe and effective amount, especially for those who are physically active, trying to lose weight, or build muscle. A long-term intake of up to 2 grams per kg of body weight per day is generally well-tolerated without side effects.

A protein-rich breakfast could include two large scrambled eggs (12g protein) and a half-cup of cottage cheese (13g protein) for a total of 25 grams. This combination is a great way to start your day toward a 72-gram goal.

Yes, it is entirely possible to get 72 grams of protein per day on a plant-based diet. This requires a varied intake of sources like legumes, soy products, nuts, and seeds. Combining complementary proteins like rice and beans helps ensure you get all essential amino acids.

Protein shakes can be a convenient and effective way to supplement your intake, especially post-workout. However, they should complement a diet of whole foods, not replace them, as whole foods provide a broader range of nutrients.

Focus on lean protein sources like skinless chicken breast, fish, and low-fat dairy like Greek yogurt or cottage cheese. Additionally, high-fiber, high-protein plant-based sources like lentils and beans can help you feel full without excess calories.

Great high-protein snacks include hard-boiled eggs (6g per egg), a handful of nuts or seeds (approx. 5-9g per oz), Greek yogurt (approx. 10-17g per serving), or roasted chickpeas (approx. 8g per half-cup).

Yes, spacing your protein intake throughout the day is more beneficial for muscle protein synthesis than eating it all at once. Aiming for 20-30 grams at each meal and snack can help optimize muscle repair and growth.