Overview: Protein needs depend on body weight, activity level, and goals. A 32-year-old man (5’8”) should adjust protein intake based on whether he is sedentary, moderately active, or highly active. Below are guidelines (in grams of protein per day) for different activity levels and goals (maintenance, muscle gain, and weight loss), with example calculations. Lastly, we provide tips on protein-rich foods and meal planning to reach these targets.

Protein Intake Recommendations by Activity Level

Sedentary (Little to No Exercise)

• Maintenance: ~0.8 grams of protein per kilogram of body weight per day (the RDA)​canr.msu.edu. This is about 0.36 g per pound. For example, a 70 kg (154 lb) sedentary man needs ~56 g of protein daily (70×0.8 ≈ 56)​canr.msu.edu. This amount supports basic tissue maintenance.
• Weight Loss: Aim for the higher end of sedentary needs (~1.0–1.2 g/kg) to help preserve muscle while cutting calories. Higher protein can prevent muscle loss and keep you full during dieting. For a 70 kg man, that’s ~70–84 g/day.
• Muscle Gain: Significant muscle gain is unlikely without exercise. Simply eating more protein won’t build muscle if you’re sedentary. If muscle gain is the goal, increase activity (strength training) first, then follow the high protein guidelines under active categories.

Moderately Active (Exercises ~3-4 days a week or light daily activity)

• Maintenance: ~1.0–1.2 g/kg of body weight per day (about 0.45–0.55 g/lb). This supports muscle recovery and daily activity needs. For 70 kg, that’s roughly 70–84 g of protein per day.
• Muscle Gain: Increase to about 1.2–1.6 g/kg (0.55–0.75 g/lb) when engaging in regular strength or resistance training​blog.nasm.org. This provides the extra amino acids needed to build new muscle. For a 70 kg man: ~84–112 g/day. Higher intakes (up to ~2.2 g/kg) may be beneficial if training intensely, but around 1.6 g/kg is sufficient for most people to maximize muscle growth​blog.nasm.org.
• Weight Loss: Aim for ~1.2–1.6 g/kg to preserve muscle during fat loss​canr.msu.edu​blog.nasm.org. The upper end of protein range is especially helpful in a calorie deficit to maintain muscle mass​canr.msu.edu. For 70 kg: ~84–112 g/day. This higher protein, combined with moderate exercise, supports fat loss while keeping you full and preserving lean tissue.

Highly Active (Frequent intense exercise, athletes, or heavy weight training)

• Maintenance: ~1.4–2.0 g/kg (about 0.6–0.9 g/lb) per day​canr.msu.edu. Physically active individuals need more protein than sedentary ones to repair and rebuild muscle. For 70 kg: ~98–140 g/day. This range supports muscle recovery and adaptation to high training loads​canr.msu.edu.
• Muscle Gain: Target about 1.6–2.2 g/kg (0.7–1.0 g/lb) for optimal muscle growth​blog.nasm.org​healthline.com. Research shows around 1.6 g/kg is the “sweet spot” for most, with benefits up to ~2.2 g/kg for very intense training​blog.nasm.org. For 70 kg: ~112–154 g/day. This high intake, combined with a calorie surplus and consistent training, maximizes muscle-building.
• Weight Loss: Stick to high protein, roughly 1.6–2.2 g/kg, when cutting calories aggressively​blog.nasm.org. Endurance athletes or bodybuilders in a calorie deficit may even go toward ~2.2 g/kg (1 g/lb) to protect muscle​blog.nasm.org. For 70 kg: ~112–154 g/day. Such intake helps preserve strength and lean mass during weight loss, especially with intense training. (Note: Very high intakes like >2.2 g/kg are usually for short periods or special situations; most people see good results around 1.6–2.0 g/kg.)

Tip: Protein recommendations are often given per kg of body weight, so a heavier individual needs more absolute protein. For example, a highly active man weighing 82 kg (180 lb) might aim for ~130 g/day (at 1.6 g/kg) up to ~180 g/day (2.2 g/kg) for muscle gain or cutting, whereas a 68 kg (150 lb) man might target ~109 g to 150 g for those goals. Always adjust the grams to your own weight using the g/kg guidance.

Protein Sources and Meal Planning Tips

Achieving a higher protein intake is easiest with planning. Here’s how to meet your protein needs through diet:

• Include Protein at Every Meal: Distribute your protein across meals instead of in one sitting. The body can utilize about 20–40 g of protein at a time for muscle building, so aim for a protein source in each meal​health.harvard.edu. For instance, if you need ~120 g protein per day, you could have ~30 g at breakfast, ~40 g at lunch, ~15–20 g in a snack, and ~30–40 g at dinner. Spacing protein evenly (every 3–5 hours) helps maximize muscle protein synthesis and recovery​health.harvard.edu.
• Choose High-Quality Protein Sources: Focus on lean, nutrient-rich proteins. Great sources include:
  • Lean meats: chicken breast, turkey, lean beef or pork (loin cuts)
  • Fish and seafood: salmon, tuna, cod, shrimp (fish also provides healthy fats)
  • Eggs and low-fat dairy: eggs or egg whites, Greek yogurt, cottage cheese, milk (high in complete protein)
  • Plant proteins: beans, lentils, chickpeas, tofu, tempeh, edamame, quinoa, nuts and seeds. (Combine plant sources over the day to get all essential amino acids if vegetarian/vegan.)
  • Protein supplements: Whey or plant-based protein powders and bars can help if whole food intake is insufficient or for convenience post-workout.
    These foods allow you to reach your protein target while providing other nutrients. For example, a 3-ounce (85 g) chicken breast has ~25 g protein, a cup of Greek yogurt ~17 g, ½ cup of lentils ~9 g, and one egg ~6 g.
• Meal Planning Example: For a moderately active man aiming for ~100–120 g protein daily (around the needs of a 70–75 kg individual building muscle or losing fat), a day might look like:
  • Breakfast (~30 g): 3 whole eggs scrambled with egg whites (for extra protein) + a slice of whole-grain toast and fruit. (Eggs provide ~18–20 g; add a Greek yogurt on the side to reach ~30 g total).
  • Lunch (~35–40 g): Grilled chicken breast sandwich or salad (4–5 oz chicken ≈ 35 g protein) with plenty of veggies and whole-grain bread or quinoa.
  • Snack (~15–20 g): Cottage cheese (½ cup ≈ 14 g) with a handful of almonds, or a protein shake (~20 g), or Greek yogurt with berries.
  • Dinner (~30–40 g): Baked fish (or tofu) fillet (~6 oz salmon ≈ 40 g) with steamed vegetables and a side of lentils or brown rice.
    This balanced approach ensures you hit your protein goal and get vitamins, minerals, and fiber from accompanying foods.
• Stay Consistent and Adjust as Needed: If you find it hard to eat enough protein, increase portion sizes of lean protein at meals or add another protein-rich snack. Conversely, if you’re overshooting calories, choose leaner proteins (like chicken breast, fish, egg whites, low-fat dairy) which provide lots of protein with less fat. Monitoring your weight and how you feel can guide adjustments.

By tailoring protein intake to your body weight, activity level, and goal, you can optimize muscle maintenance and growth while supporting overall health. Remember to hydrate and include carbs and healthy fats for a balanced diet. With the right food choices and meal planning, meeting your daily protein target becomes much more manageable.

Sources: Guidelines adapted from the Recommended Dietary Allowance and sports nutrition research (protein RDA is 0.8 g/kg​

canr.msu.edu; active individuals may need 1.2–2.0 g/kg​

canr.msu.edu; higher intakes (~1.6–2.2 g/kg) support muscle gain or fat loss with training​

blog.nasm.org​

blog.nasm.org). Meal timing and quality protein source recommendations are based on expert advice​

health.harvard.edu and evidence-based nutrition resources.