How Much Protein Should You Eat Each Day?

10/10/2025

When it comes to improving your health, body composition, and performance, protein is the most important nutrient you can focus on. It's the building block of muscle, helps you recover from workouts, supports your metabolism, and keeps you fuller for longer.

But how much do you actually need each day?

Let's break it down.

Why Protein Matters

Protein does more than just build muscle, it's essential for nearly every function in your body. It supports your immune system, repairs tissues, and even helps regulate hormones.
If you're training regularly or trying to lose fat, getting enough protein can be the difference between spinning your wheels and seeing real progress.

How Much Protein Do You Need?

Your daily protein needs depend on a few things:

Body weight
Activity level
Goals (fat loss, muscle gain, or maintenance)

Here's a simple guide to help you find your ideal range:

Goal Protein per pound of body weight Example (180 lb person)
Maintain health 0.6–0.8 g/lb 108–144 g/day
Build muscle / lose fat 0.8–1.0 g/lb 144–180 g/day
Very active / strength training 1.0–1.2 g/lb 180–216 g/day

Rule of thumb:
If you train regularly (lifting, HIIT, CrossFit, etc.), shoot for 1 gram of protein per pound of body weight.
If you have higher body fat, base your protein on your goal (lean) body weight instead.

Practical Tips for Hitting Your Protein Goal

Spread it out: Aim for 25–40g of protein at each meal.
Prioritize protein first: Build each plate around your protein source, then add carbs and fats.
Mix it up: Rotate between chicken, fish, beef, eggs, Greek yogurt, cottage cheese, protein shakes, tofu, or beans.
Track your intake: Use a free app like MyFitnessPal or Carb Manager to see where you're starting from most people are surprised how low their protein actually is.
Accountability: Vital offer accountability through tracking your Macros. We use a robust system with expert advice to help you stay on track. Interested? Email vitalfunctionalfitness@gmail.com for more information.

The Bottom Line

If you're serious about getting stronger, losing fat, or simply improving your health, protein should be a top priority.
Start small, add a little more to each meal and see how your energy, recovery, and results improve.

Your body will thank you.

Looking to learn more about tracking your protein?

Email vitalfunctionalfitness@gmail.com for more information.