How Much Protein Do I Need If I Weigh 140 Pounds?

October 24, 2025 •

4 min read

For adults, the Recommended Dietary Allowance (RDA) for protein is a minimum of 0.8 grams per kilogram of body weight. If you weigh 140 pounds, understanding how much protein you need involves converting your weight to kilograms and adjusting based on your fitness goals and activity level. This tailored approach ensures you're not just meeting the minimum, but fueling your body optimally.

Quick Summary

This article outlines the daily protein requirements for a 140-pound individual, detailing specific recommendations for different activity levels and goals like muscle gain or weight loss. It provides guidance on calculating protein needs, identifying quality sources, and timing intake for maximum benefits.

Key Points

Calculate Based on Weight and Activity: For a 140-pound person, the protein range can be from 51 grams (sedentary) to over 100 grams (athlete), depending on activity level and goals.
Sedentary vs. Active Needs: A sedentary 140-pound individual requires approximately 51g of protein, while an athlete at the same weight could need up to 108g or more to support intense training.
Choose High-Quality Sources: Prioritize lean meats, poultry, fish, eggs, dairy, and a variety of legumes, nuts, and seeds to ensure a full spectrum of essential amino acids.
Timing Can Enhance Results: While daily total protein is paramount, consuming protein around workouts can maximize muscle protein synthesis, though the timing window is quite flexible.
Weight Loss vs. Muscle Gain: For weight loss, a higher protein intake aids satiety and preserves lean mass. For muscle gain, consistent protein plus resistance training is essential.

Calculating Your Daily Protein Needs at 140 Pounds

Determining your optimal protein intake is not a one-size-fits-all formula, but rather a calculation that considers your body weight, activity level, and health objectives. For a person who weighs 140 pounds, or approximately 64 kilograms (140 / 2.2 = 63.6 kg), the protein recommendation can vary significantly.

Sedentary Individuals

For those with a sedentary lifestyle, the minimum Recommended Dietary Allowance (RDA) is the starting point. This is calculated at 0.8 grams of protein per kilogram of body weight. For a 140-pound person, this translates to:

140 lbs ÷ 2.2 lbs/kg = 63.6 kg
63.6 kg x 0.8 g/kg = ~51 grams of protein per day

This amount is sufficient to prevent deficiency but may not be enough to optimize muscle maintenance and overall health, especially as you age.

Active Individuals and Athletes

For those who are more active, the protein requirement increases to support muscle repair and growth. The American College of Sports Medicine suggests a range of 1.2 to 1.7 grams per kilogram of body weight for active adults and athletes.

Moderately Active (20-30 mins daily exercise): Around 1.2 grams per kg.
- 63.6 kg x 1.2 g/kg = ~76 grams of protein per day.
Heavy Exercisers (intense or frequent training): Up to 1.7 grams per kg or higher.
- 63.6 kg x 1.7 g/kg = ~108 grams of protein per day.

Protein for Weight Loss and Muscle Gain

If your goal is weight loss, a higher protein intake can be beneficial as it promotes a feeling of fullness and helps preserve lean muscle mass during a calorie deficit. Conversely, for muscle gain, a sufficient protein intake, combined with resistance training, is crucial for muscle protein synthesis. A good starting point for these goals is often around 1.2 to 1.6 grams per kilogram, or even higher in some cases.

For Weight Loss: Aiming for the upper end of the active range (~77-108g) can help with satiety and muscle preservation.
For Muscle Gain: Consuming enough protein is key. Research suggests that consuming high-quality protein before and after exercise may further enhance muscle growth, though overall daily intake is most important.

Sources of High-Quality Protein

To meet your daily protein needs, it's essential to include a variety of high-quality protein sources in your diet. These sources contain all nine essential amino acids necessary for muscle repair and growth.

Animal-Based Protein Sources

Lean Meats and Poultry: Skinless chicken breast, lean cuts of beef, and turkey.
Fish: Salmon, tuna, and other fatty fish are also rich in omega-3s.
Eggs: A whole egg contains about 6 grams of protein.
Dairy Products: Greek yogurt, cottage cheese, and milk are excellent sources.

Plant-Based Protein Sources

Legumes and Beans: Lentils, chickpeas, and kidney beans.
Soy Products: Tofu and edamame.
Nuts and Seeds: Almonds, pumpkin seeds, and peanut butter.
Whole Grains: Quinoa provides a complete protein profile.

Comparison of Protein Recommendations (for a 140 lb individual)


Activity Level	Daily Protein Range (grams)	Notes
Sedentary	51 grams	Meets minimum requirements for basic body functions.
Lightly Active	51 - 76 grams	Supports light daily exercise and general well-being.
Moderately Active	76 - 96 grams	Aids muscle repair and growth from regular, moderate workouts.
Heavy Training/Athlete	96 - 108+ grams	Essential for muscle building and recovery during intense, frequent training.
Weight Loss	77 - 108 grams	High intake helps preserve muscle mass during a calorie deficit.

Timing Your Protein Intake

While total daily protein is the most critical factor, the timing of protein consumption can also impact your results, particularly for athletes. Spreading your intake evenly throughout the day, with a focus on pre- and post-workout nutrition, can enhance muscle protein synthesis.

It is often recommended to consume 20-40 grams of high-quality protein per meal or snack. For those engaged in heavy resistance training, consuming protein within a couple of hours after a workout is considered ideal for muscle repair, though the traditional "anabolic window" may be wider than once believed. For weight loss, eating protein-rich snacks between meals can help reduce appetite and overall calorie consumption.

Conclusion: Personalizing Your Protein Intake

For a 140-pound individual, the amount of protein needed daily can range from as little as 51 grams for a sedentary lifestyle to over 100 grams for an elite athlete focused on muscle gain or weight loss. The key is to assess your personal activity level and health goals, then adjust your intake accordingly. Integrating a variety of high-quality protein sources throughout the day, including before and after exercise, will provide your body with the necessary amino acids to function optimally. Always remember that a balanced diet, including carbohydrates and healthy fats, is crucial for overall health alongside your protein focus. For personalized guidance, consulting with a registered dietitian is recommended.

: https://www.issaonline.com/blog/post/best-time-to-consume-protein "Protein Timing – What Is it and Does it Work? - ISSA"

Frequently Asked Questions

For a sedentary 140-pound individual, the minimum Recommended Dietary Allowance (RDA) is about 51 grams of protein per day. This is calculated using 0.8 grams of protein per kilogram of body weight.

An active 140-pound person, especially one engaged in moderate exercise, should aim for a higher intake, typically between 76 and 96 grams of protein per day to support muscle repair and recovery.

Yes, a higher protein intake can be beneficial for weight loss by increasing feelings of fullness and helping to preserve lean muscle mass during a calorie deficit. A range of 77 to 108 grams may be suitable.

Good sources of protein include lean meats (chicken, beef), fish (salmon, tuna), dairy (Greek yogurt, cottage cheese), eggs, legumes (lentils, beans), soy products (tofu), nuts, and seeds.

While total daily protein intake is most important, timing can be helpful for those who are regularly and intensely active. Consuming protein within a couple of hours after a workout can aid muscle repair.

Yes, it is possible to meet protein needs with a plant-based diet by consuming a variety of plant protein sources like legumes, soy products, whole grains, nuts, and seeds to ensure intake of all essential amino acids.

For healthy individuals, moderate excess protein intake is generally not harmful. However, excessive amounts without increased activity can lead to a caloric surplus and potential weight gain. For those with pre-existing kidney conditions, very high protein may be problematic.