How Many Grams of Protein Do I Need Daily If I Weigh 150? Your Guide to Optimal Intake

December 25, 2025 •

3 min read

For a healthy, sedentary adult, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. Therefore, for a 150-pound individual, a minimum of around 54-55 grams of protein is needed daily. However, your optimal intake depends heavily on your lifestyle and health objectives.

Quick Summary

This guide provides protein recommendations for a 150-pound individual based on specific activity levels and goals like weight loss or muscle gain. Learn how to calculate your needs and identify excellent protein sources for your diet.

Key Points

Calculate Based on Goals: For a 150-pound person, the optimal daily protein intake depends on your goals, ranging from a minimum of 55 grams for sedentary individuals to 109-150 grams for muscle gain or weight loss.
Sedentary Needs: A sedentary 150-pound individual needs approximately 55 grams of protein per day, which meets the basic Recommended Dietary Allowance (RDA).
Active and Athlete Needs: Physically active individuals weighing 150 pounds should aim for a higher intake, typically between 82 and 136 grams of protein to support muscle repair and growth.
Weight Management Focus: For weight loss, a 150-pound person should target 90-120 grams of protein daily to enhance satiety and preserve lean muscle mass.
Muscle Building Requirement: To build muscle, a 150-pound individual needs about 109-150 grams of protein, combined with resistance training for optimal results.
Source Your Protein Wisely: Include a variety of animal and plant-based sources like lean meats, dairy, legumes, and nuts to ensure a complete amino acid profile.
Spread Intake Throughout the Day: Distributing your protein intake across multiple meals and snacks can maximize its benefits for muscle repair and satiety.

Your Daily Protein Needs at 150 lbs

Determining the right amount of daily protein intake is more nuanced than a single number. For a person weighing 150 pounds, the optimal amount varies significantly based on activity level, health status, and specific goals like weight loss or muscle gain. A good starting point is converting your weight from pounds to kilograms by dividing by 2.2. A 150-pound person weighs approximately 68.2 kg.

Sedentary Adults

For an adult with a sedentary lifestyle, the baseline RDA is 0.8 grams of protein per kilogram of body weight. For a 150-pound (68.2 kg) individual, this amounts to roughly 54 to 55 grams of protein per day. This quantity is the minimum needed to prevent a protein deficiency, not the optimal amount for overall health. This intake level supports basic bodily functions such as cell repair and the production of enzymes and hormones.

Active Adults and Athletes

As physical activity increases, so does the body's demand for protein to repair and build muscle tissue. Active individuals, including those who exercise moderately, need more than the bare minimum. Recommendations for active adults range from 1.2 to 2.0 grams per kilogram of body weight. For a 150-pound person, this translates to about 82 to 136 grams daily, with strength-training athletes aiming for the higher end of this range. Consistent protein intake throughout the day is particularly important for athletes to support continuous muscle protein synthesis.

Protein for Weight Loss

When aiming for weight loss, a higher protein intake is beneficial for several reasons. It helps increase satiety, which can reduce overall calorie consumption, and it helps preserve lean muscle mass during a calorie deficit. A recommended range for weight loss is 1.6 to 2.2 grams of protein per kilogram of body weight. For a 150-pound person, this is approximately 109 to 150 grams per day. Prioritizing protein can help boost your metabolism slightly and make weight management more successful.

Protein for Muscle Gain

For those focused on building muscle, a protein intake on the higher end of the spectrum is necessary to support muscle repair and growth. A daily intake of 1.6 to 2.2 grams of protein per kilogram is recommended for muscle gain. For a 150-pound person, this falls within the 109 to 150 grams per day range. Combining this protein intake with resistance training is key to seeing results, and pairing protein with carbohydrates after a workout can enhance muscle protein synthesis.

Excellent Sources of Protein

To meet your daily protein targets, it's important to consume a variety of high-quality protein sources. These can be both animal-based and plant-based, providing all the essential amino acids your body needs.

Animal-Based Proteins

Lean meats (chicken breast, turkey, lean beef)
Fish and seafood (salmon, tuna)
Eggs
Dairy (Greek yogurt, cottage cheese, milk)

Plant-Based Proteins

Legumes (lentils, chickpeas, black beans)
Soy products (tofu, tempeh, edamame)
Quinoa
Nuts and seeds (almonds, peanuts, pumpkin seeds)

Comparison of Daily Protein Needs for a 150-Pound Person


Goal/Activity Level	Protein per Kilogram (g/kg)	Daily Protein (grams)	Key Rationale
Sedentary	0.8	~55 g	Prevents deficiency, supports basic bodily functions.
Moderately Active	1.2–1.4	~82–95 g	Supports muscle repair and moderate activity levels.
Highly Active (Athletes)	1.6–2.0	~109–136 g	Maximizes muscle repair, growth, and recovery.
Weight Loss	1.6–2.2	~109–150 g	Promotes satiety and preserves lean muscle mass.
Muscle Gain	1.6–2.2	~109–150 g	Provides amino acids for muscle protein synthesis.

Conclusion

For a 150-pound individual, your daily protein intake can range from a sedentary minimum of around 55 grams up to 150 grams or more, depending on your fitness and weight goals. The most important step is to assess your personal activity level and objectives. Regardless of your target, prioritizing nutrient-dense, high-quality protein sources is crucial. It is also beneficial to distribute your protein intake throughout the day to maximize its benefits for satiety and muscle health. Consulting a healthcare professional can provide personalized guidance, especially for specific health conditions. For more information on the benefits of higher protein intake, a comprehensive review of scientific evidence is available at Healthline.

This content is for informational purposes only and is not a substitute for professional medical advice.

Frequently Asked Questions

The minimum Recommended Dietary Allowance (RDA) for a 150-pound person with a sedentary lifestyle is approximately 54-55 grams of protein per day, or about 0.8 grams per kilogram of body weight.

For muscle gain, a 150-pound person should aim for a protein intake between 109 and 150 grams per day (1.6 to 2.2 grams per kilogram of body weight), in conjunction with regular resistance training.

A 150-pound person focusing on weight loss should consume between 90 and 120 grams of protein daily, which helps promote a feeling of fullness and protects lean muscle mass during a calorie deficit.

No, 150 grams is a reasonable target for a 150-pound person who is very active, an athlete, or focused on muscle gain, as it falls within the recommended range of 1.6-2.2 grams per kilogram of body weight.

Excellent sources include lean meats, fish, eggs, dairy products like Greek yogurt and cottage cheese, as well as plant-based options such as lentils, tofu, and nuts.

Yes, distributing your protein intake across meals and snacks can help maximize muscle protein synthesis and promote satiety more effectively than consuming a large amount in a single sitting.

In healthy individuals, high protein intake is generally safe up to 2.0 grams per kilogram of body weight. Consuming excessive amounts without balancing other nutrients can lead to issues like digestive problems, dehydration, and potential kidney strain for those with pre-existing conditions.

Yes, protein needs tend to increase with age to help counteract sarcopenia, the natural decline in muscle mass. Adults over 65 may need more protein than the general RDA.