How much protein do I need to maintain 150 pounds?

November 19, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, protein needs for active individuals are higher than for sedentary adults. A 150-pound person's daily protein requirement can range from approximately 54 grams for a sedentary lifestyle to over 120 grams if highly active.

Quick Summary

This guide explains how to calculate your daily protein needs based on your activity level. It outlines the specific protein requirements for a 150-pound individual, covering sedentary, moderately active, and highly active lifestyles. You'll learn about key protein sources, proper nutrient distribution, and the role protein plays in overall health and body composition.

Key Points

RDA is the minimum: For a sedentary 150-pound person, the minimum protein needed is about 54 grams, based on the RDA of 0.36g/lb.
Activity increases need: Moderately active 150-pound adults should aim for 75-90 grams of protein, while highly active athletes may need 90-135 grams or more.
Spread intake evenly: Distributing protein across meals and snacks (20–40g per serving) helps maximize muscle protein synthesis and repair.
Choose high-quality sources: Incorporate lean meats, fish, eggs, dairy, and a variety of plant-based foods like quinoa and lentils for a complete amino acid profile.
Support muscle maintenance: Consistent, adequate protein intake is crucial for preventing muscle loss, boosting metabolism, and ensuring overall health.
Combine with exercise: For optimal body composition, combine your calculated protein intake with a regular exercise routine to maintain lean muscle mass.
Supplements can help: Protein powders can assist in meeting higher protein goals, particularly as a convenient option post-workout.

Understanding Your Protein Needs

Your protein requirement isn't a one-size-fits-all number. It's a dynamic value that changes based on factors like your age, health status, and, most importantly, your physical activity level. For a person weighing 150 pounds (or approximately 68 kg), the amount needed to maintain that weight will differ significantly if they are sedentary versus if they are training for a marathon.

Calculating Your Baseline

For a sedentary 150-pound individual, the Recommended Dietary Allowance (RDA) is the starting point. The RDA for protein is 0.8 grams per kilogram of body weight, or roughly 0.36 grams per pound.

Calculation for a Sedentary 150 lb person: 150 pounds * 0.36 g/lb = 54 grams of protein per day.

This amount is considered the minimum to prevent a deficiency, not the optimal amount for health and performance. It helps maintain basic bodily functions and prevents muscle wasting in an inactive state.

Protein for Active Lifestyles

When physical activity increases, so does the demand for protein. Exercise causes a higher rate of protein turnover and a need for muscle repair.

Moderately Active: For those engaging in moderate exercise, like regular walks or light gym sessions, a common recommendation is 0.54 grams of protein per pound of body weight. For a 150-pound person, this translates to about 81 grams daily.
Highly Active (Athletes): Athletes or individuals involved in intense strength training may require even more protein to support muscle growth and repair. Recommendations can range from 0.6 to 0.9 grams per pound of body weight. For a 150-pound athlete, this could be anywhere from 90 to 135 grams of protein daily.

The Importance of Protein Timing

While total daily intake is crucial, how you distribute your protein matters for muscle maintenance. Your body's ability to absorb and utilize protein for muscle protein synthesis (MPS) is maximized when intake is spread throughout the day. Aim for 20–40 grams of protein per meal, repeated every three to four hours, to maintain a steady supply of amino acids. Consuming protein, especially a fast-absorbing type like whey, post-workout can also aid in recovery.

Protein Sources: Quality Over Quantity

Not all protein is created equal. High-quality or "complete" proteins contain all nine essential amino acids necessary for the body to build and repair tissue effectively.

High-Quality Protein Foods

Lean Meats: Chicken breast, lean beef, turkey.
Fish: Salmon, tuna, cod.
Eggs: A complete and bioavailable source of protein.
Dairy: Greek yogurt, cottage cheese, and milk.
Plant-Based: Quinoa, lentils, chickpeas, and tofu.

Protein supplements

Protein powders can be a convenient way to boost intake, especially post-workout or when preparing meals. Whey and casein are dairy-based options, while soy and pea protein are popular plant-based alternatives. Always choose reputable brands to ensure product safety and quality.

Comparison of Protein Needs for a 150 lb Person


Lifestyle	Protein Range (g/day)	Calculation Basis	Example Meal Plan
Sedentary	54 g	RDA (0.36 g/lb)	2 eggs (12g), small chicken breast (30g), small yogurt (12g)
Moderately Active	75–90 g	0.5–0.6 g/lb	Greek yogurt (20g), 4oz salmon (30g), 4oz chicken (30g)
Highly Active	90–135 g	0.6–0.9 g/lb	Protein shake (30g), 6oz lean beef (45g), cottage cheese (25g), protein bar (20g)

The Risks of Inadequate Protein

Falling below your daily protein needs can have serious consequences for a 150-pound individual, even for those who are not very active. Insufficient protein intake can lead to muscle wasting (sarcopenia), fatigue, slowed recovery from injury, and a weakened immune system. It can also negatively affect the health of your skin, hair, and nails.

Conclusion

For a 150-pound person, the protein target for weight maintenance is not a fixed number but a range that depends heavily on your daily activity. A sedentary lifestyle requires a minimum of 54 grams, while an active one can push that need well over 100 grams. To optimize muscle maintenance, focus on distributing your protein intake throughout the day from a variety of high-quality sources, both animal and plant-based. Pairing adequate protein with regular exercise is the most effective strategy for sustaining a healthy body composition.

For more detailed nutritional guidelines, consider consulting the Academy of Nutrition and Dietetics at eatright.org.

Frequently Asked Questions

The minimum recommended daily allowance (RDA) for a sedentary 150-pound person is approximately 54 grams of protein, based on 0.36 grams per pound of body weight.

A 150-pound athlete involved in regular, intense training should aim for a higher protein intake, typically ranging from 90 to 135 grams per day (0.6 to 0.9 grams per pound).

No, 54 grams is the minimum for a sedentary person. An active individual at 150 pounds requires significantly more protein to support muscle repair and growth, with recommendations starting around 75 grams and increasing with activity intensity.

Yes, distributing your total protein intake evenly throughout the day, rather than eating it all at once, is more effective for maximizing muscle protein synthesis and maintaining muscle mass.

Yes, it is possible to get enough protein from plant-based sources. Including a variety of foods like quinoa, lentils, beans, tofu, and nuts can provide a complete range of amino acids. Plant-based protein powders are also available.

Ideal protein sources include lean meats, fish, eggs, dairy products like Greek yogurt and cottage cheese, and plant-based options such as lentils, chickpeas, and tofu. These provide high-quality protein to support muscle health.

Insufficient protein intake can lead to muscle loss, increased fatigue, a weakened immune system, and problems with skin, hair, and nail health. The body needs a consistent supply of amino acids to function optimally.