How much protein should you eat a day if you weigh 155?

December 10, 2025 •

3 min read

For a sedentary 155-pound person, the Recommended Dietary Allowance (RDA) for protein is approximately 56 grams per day, or 0.36 grams per pound of body weight. This baseline, however, changes significantly depending on your activity level, from light exercise to intense strength training, and your specific fitness goals.

Quick Summary

Daily protein requirements for a 155-pound individual vary widely based on lifestyle, activity, and goals like muscle growth or fat loss. Understanding the grams-per-pound calculation helps determine the ideal intake, from the baseline for inactivity to higher amounts for athletes. Quality protein sources and mindful eating are key.

Key Points

RDA Baseline: A sedentary 155-pound person needs approximately 56 grams of protein daily to meet basic needs.
Activity Increases Needs: As activity level increases, so does protein intake, ranging from 77g for light activity to 155g for intense training.
Prioritize Whole Foods: A balanced diet with various protein sources, like lean meats, fish, eggs, dairy, and legumes, is more beneficial than relying heavily on supplements.
Support Muscle Growth: For building muscle, a 155-pound individual should aim for 0.7 to 1.0 grams of protein per pound of body weight.
Aid in Weight Loss: Higher protein intake, around 0.73 to 1.0 grams per pound, can boost satiety and help preserve muscle mass during a calorie deficit.
Be Mindful of Excess: Consuming too much protein can strain the kidneys and lead to digestive issues, especially without enough fiber and water.
Spaced-Out Intake: Distributing protein throughout the day can maximize muscle protein synthesis and prevent age-related muscle loss.

Calculating Your Personalized Protein Needs

Understanding how much protein you need daily is not a one-size-fits-all equation. It's a calculation based on your body weight combined with your activity level and fitness aspirations. For a 155-pound individual, this provides a clear and actionable starting point to optimize your nutrition.

Protein for a Sedentary Lifestyle (155 lbs)

If your day-to-day life involves minimal physical activity, your protein needs are at the lower end of the spectrum. The RDA suggests 0.36 grams of protein per pound of body weight. To calculate for 155 pounds:

155 lbs * 0.36 g/lb = 55.8 grams of protein per day This amount is sufficient to prevent deficiency and maintain basic bodily functions, but it is not optimized for performance or muscle development.

Protein for Active Individuals (155 lbs)

As your activity increases, so does your protein requirement. If you engage in light to moderate exercise several times a week, a higher intake is recommended to support muscle repair and recovery.

Light Activity: 0.5 - 0.7 grams per pound
Calculation: 155 lbs * 0.5 g/lb = 77.5 grams
Calculation: 155 lbs * 0.7 g/lb = 108.5 grams Your target intake would fall somewhere in this range of 77.5 to 108.5 grams.

Protein for Muscle Gain and Intense Training (155 lbs)

For those focused on strength training and muscle growth, a more substantial protein intake is necessary. This provides the essential amino acids needed for muscle protein synthesis, the process of repairing and building muscle tissue.

Strength Training/Muscle Building: 0.7 - 1.0 grams per pound
Calculation: 155 lbs * 0.7 g/lb = 108.5 grams
Calculation: 155 lbs * 1.0 g/lb = 155 grams This range, from 108.5 to 155 grams per day, gives your muscles the fuel they need to grow stronger. Some sources recommend up to 1.2 grams per pound for advanced lifters.

Protein for Weight Loss (155 lbs)

When aiming for weight loss, a higher protein intake is beneficial for several reasons. It helps preserve lean muscle mass during a calorie deficit, and it increases satiety, helping you feel full for longer and reducing overall calorie intake.

Weight Loss: 0.73 - 1.0 grams per pound
Calculation: 155 lbs * 0.73 g/lb = 113.15 grams
Calculation: 155 lbs * 1.0 g/lb = 155 grams Consuming within this range, 113.15 to 155 grams, can significantly aid in fat loss while minimizing muscle loss.

High-Quality Protein Sources

Getting your protein from a variety of sources is key to ensuring you get all the essential amino acids your body needs. Focus on whole foods rather than solely relying on supplements.

Animal-Based Sources

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

Plant-Based Sources

Lentils and beans (chickpeas, black beans)
Nuts and seeds (almonds, peanuts, chia seeds, pumpkin seeds)
Soy products (tofu, tempeh, edamame)
Whole grains (quinoa, oats)

Comparison Table for a 155 lb Person


Activity Level	Calculation (155 lbs)	Daily Protein Target	Examples of Intake
Sedentary	$155 imes 0.36 = 55.8$g	~56 grams	Eggs, milk, and legumes spread throughout the day.
Lightly Active	$155 imes 0.5 = 77.5$g	77.5 - 108.5 grams	Including chicken breast, Greek yogurt, and protein snacks.
Muscle Gain/Intense Training	$155 imes 0.7 - 1.0 = 108.5-155$g	108.5 - 155 grams	High-protein meals, snacks, and post-workout shakes.
Weight Loss	$155 imes 0.73 - 1.0 = 113.15-155$g	113 - 155 grams	Higher protein to maintain muscle mass in a calorie deficit.

Risks of Excessive Protein Intake

While protein is essential, excessive intake can pose potential health risks, especially if not balanced with other nutrients or if you have pre-existing health conditions.

Kidney Strain: The kidneys work harder to filter waste products from protein metabolism. This can be problematic for those with existing kidney issues.
Digestive Issues: High-protein diets, particularly those low in fiber, can lead to bloating, constipation, and discomfort.
Nutrient Imbalance: Focusing too heavily on protein can mean neglecting other important macronutrients like carbohydrates and healthy fats, leading to nutrient deficiencies.
Dehydration: Processing higher amounts of protein requires more water, increasing the risk of dehydration if fluid intake isn't sufficient.

Conclusion

For a 155-pound individual, your ideal daily protein intake is not a single number but a spectrum that shifts with your activity level and goals. The RDA of roughly 56 grams serves as a minimum, while active people should aim for 77 to 108 grams, and those focused on muscle gain or weight loss should target 108 to 155 grams. Distributing your protein intake throughout the day from a variety of quality sources is the most effective approach for achieving your health and fitness objectives. Always consult a healthcare provider or a registered dietitian if you have concerns about your protein intake, particularly if you have pre-existing health conditions.

Frequently Asked Questions

A sedentary person who weighs 155 pounds needs approximately 56 grams of protein per day, based on the standard recommendation of 0.36 grams per pound of body weight.

To build muscle at 155 pounds, aim for 0.7 to 1.0 grams of protein per pound of body weight, which translates to a daily intake of 108 to 155 grams.

For weight loss, a 155-pound person should target 0.73 to 1.0 grams of protein per pound (113 to 155 grams) to help maintain lean mass and promote satiety during a calorie deficit.

Yes, you can get all your protein from plant-based sources. Ensure you eat a variety of foods like beans, lentils, nuts, seeds, and whole grains to get all the essential amino acids.

It is best to prioritize protein from whole food sources like lean meats, dairy, fish, and legumes. Supplements can be a convenient tool but should not be the sole source of protein.

Excessive protein intake can strain the kidneys, lead to digestive issues like bloating and constipation, cause dehydration, and potentially lead to nutrient imbalances if other food groups are neglected.

For most individuals, the total daily protein intake is more important than timing. While having protein before or after a workout is beneficial, a consistent intake throughout the day is more critical for muscle growth and recovery.