How Many Grams of Protein Per Day if I Weigh 150 Pounds?

December 17, 2025 •

2 min read

The Recommended Dietary Allowance (RDA) for protein is a minimum of 0.36 grams per pound of body weight, but your ideal intake can vary significantly based on your activity level and fitness goals. If you weigh 150 pounds, this standard minimum starts at just 54 grams per day, but many active individuals and those with specific health targets may need substantially more.

Quick Summary

This guide provides a comprehensive overview of protein intake for a 150-pound individual, exploring how factors like activity level, weight loss, and muscle gain influence daily requirements. It explains different protein calculation methods, offers a detailed comparison of needs, and lists optimal food sources to help you meet your nutritional goals.

Key Points

Sedentary minimum: A 150-pound individual needs at least 54 grams of protein per day to meet the basic RDA and prevent deficiency.
Active lifestyle target: For those who exercise regularly, aiming for 82–116 grams of protein per day is recommended to support muscle maintenance and recovery.
Weight loss and muscle gain goals: Individuals focused on weight loss or building muscle should increase their intake to 109–150 grams per day to preserve lean mass and enhance recovery.
Optimal distribution: Spreading your protein intake across multiple meals and snacks throughout the day, aiming for 20–30 grams per serving, is more effective for muscle synthesis.
High-quality sources: Focus on lean meats, fish, eggs, dairy, and a variety of plant-based sources like legumes, soy, nuts, and seeds to ensure a balanced intake of essential amino acids.
Overconsumption risks: Excessive protein can strain the kidneys, cause digestive problems, and lead to dehydration, especially without adequate fiber and fluid intake.
Personalization is key: The ideal protein amount varies, and consulting a healthcare professional or dietitian is the best way to get personalized recommendations.

Calculating Your Daily Protein Needs

Understanding how many grams of protein you need if you weigh 150 pounds requires moving beyond a single, generic number and considering your lifestyle. While the minimal RDA provides a baseline, a more personalized calculation will help you optimize your intake for your specific goals, from maintaining a sedentary lifestyle to building serious muscle mass.

First, you must convert your weight from pounds to kilograms to use many common formulas. At 150 pounds, you weigh approximately 68 kilograms (150 / 2.2 = 68.2 kg). With this number, you can easily calculate a more specific target range based on your activity and goals.

Sedentary Individuals

For a sedentary person, the minimum protein intake is around 0.8 grams per kilogram of body weight, which is approximately 54 grams daily for a 150-pound (68 kg) individual. This minimum is primarily to prevent deficiency.

Active Individuals and Athletes

Recommendations range from 1.4–2.0 grams per kilogram of body weight for active individuals, depending on intensity. For a 150-pound person, this translates to 82 to 116 grams daily for moderate activity and 109 to 150 grams for intense training.

Protein for Weight Loss

Protein is important for preserving lean muscle during a calorie deficit and increases satiety. An intake of 1.6 to 2.2 grams per kilogram, or 109 to 150 grams per day for a 150-pound person, is often recommended for weight loss.

Sources of Protein to Meet Your Goals

Spread protein intake throughout the day with 20-30 grams per meal or snack.

Animal-Based Sources

Lean Meats
Fish and Seafood
Eggs
Dairy

Plant-Based Sources

Legumes
Soy Products
Nuts and Seeds
Whole Grains

Comparison of Protein Needs for a 150-Pound Individual


Activity Level	Grams of Protein per kg	Total Daily Grams (for 150 lbs/68 kg)	Primary Goal
Sedentary Adult	0.8 g/kg	~54 grams	Prevent deficiency, support basic functions
Moderately Active	1.2-1.7 g/kg	82-116 grams	Maintain muscle, support regular exercise
Intense Training/Athlete	1.6-2.2 g/kg	109-150 grams	Muscle building, maximum recovery
Weight Loss	1.6-2.2 g/kg	109-150 grams	Preserve lean muscle, increase satiety

Potential Risks of Overconsumption

Excessive protein can strain kidneys and may lead to digestive issues and dehydration if fiber and fluid intake are insufficient. Excess is stored as energy or fat.

Final Recommendations

For a 150-pound person, protein needs range from 54 grams (sedentary) to 109–150 grams (active, weight loss, muscle gain). Prioritize diverse, high-quality sources throughout the day. Consult a healthcare professional or dietitian for personalized advice. Harvard T.H. Chan School of Public Health's The Nutrition Source is a good resource for more information {Link: Harvard T.H. Chan School of Public Health nutritionsource.hsph.harvard.edu}.

Conclusion

Daily protein intake for a 150-pound person varies based on activity and goals, from a minimum of 54 grams to over 100 grams for active individuals or those with specific health objectives. Tailoring consumption with varied, quality sources supports overall wellness.

Frequently Asked Questions

For a 150-pound (68 kg) sedentary individual, the minimum protein requirement based on the Recommended Dietary Allowance (RDA) is approximately 54 grams per day (0.8g per kg of body weight).

For muscle gain, a 150-pound person should aim for a higher intake of 1.6 to 2.2 grams per kilogram of body weight, which translates to about 109–150 grams of protein daily.

To support weight loss and preserve lean muscle mass, a 150-pound individual is often advised to consume between 1.6 and 2.2 grams of protein per kilogram of body weight, which is 109–150 grams daily.

For a very active 150-pound individual or someone focused on muscle building, 150 grams of protein per day can be an appropriate and safe target, as it falls within the higher end of recommended ranges (1 gram per pound). However, sedentary individuals would find this excessive.

You can increase your protein intake by adding sources like Greek yogurt, eggs, lean meats, beans, and nuts to your meals and snacks. Spreading consumption throughout the day is most effective.

Optimal protein sources include lean meats, fish, eggs, dairy products, legumes, soy products, nuts, and whole grains like quinoa. A variety of these sources ensures you get a complete profile of essential amino acids.

Signs of inadequate protein intake can include muscle loss, feeling weak or lethargic, brittle hair and nails, swelling (edema), and a compromised immune system.