How it’s calculated
Worked example: 180 lb is 81.6 kg. 81.6 × 1.2 = 98 g and 81.6 × 1.6 = 131 g, so the range is about 98–131 g of protein a day — roughly 33–44 g per meal over three meals.
For comparison, the general recommended dietary allowance (RDA) for adults is 0.8 g per kg — about 65 g for the same person. A 2025 joint advisory from four US lifestyle-medicine, nutrition and obesity organizations notes that higher targets, such as 1.2–1.6 g/kg a day, have been proposed during active weight reduction.
Protein-rich everyday foods
| Food | Typical serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 3 oz (85 g) | 26 g |
| Tuna, canned in water, drained | 3 oz (85 g) | 22 g |
| Greek yogurt, plain nonfat | 6 oz (170 g) | 17 g |
| Cottage cheese, low-fat | ½ cup (113 g) | 12–14 g |
| Eggs | 2 large | 12–13 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Black beans, cooked | 1 cup (172 g) | 14 g |
| Edamame, shelled | 1 cup (155 g) | 18 g |
| Tofu, firm | 3.5 oz (100 g) | 9–17 g |
| Salmon, cooked | 3 oz (85 g) | 19–22 g |
| Lean ground beef (90%), cooked | 3 oz (85 g) | 22 g |
| Milk | 1 cup (240 ml) | 8 g |
| Peanut butter | 2 tbsp (32 g) | 7 g |
Rounded values typical of USDA FoodData Central entries. Brands and recipes vary — tofu especially — so check the label when you can.
Daily range by body weight
| Body weight | 1.2 g/kg | 1.6 g/kg |
|---|---|---|
| 120 lb (54 kg) | 65 g | 87 g |
| 140 lb (64 kg) | 76 g | 102 g |
| 160 lb (73 kg) | 87 g | 116 g |
| 180 lb (82 kg) | 98 g | 131 g |
| 200 lb (91 kg) | 109 g | 145 g |
| 220 lb (100 kg) | 120 g | 160 g |
| 240 lb (109 kg) | 131 g | 174 g |
| 260 lb (118 kg) | 142 g | 189 g |
| 280 lb (127 kg) | 152 g | 203 g |
| 300 lb (136 kg) | 163 g | 218 g |
| 320 lb (145 kg) | 174 g | 232 g |
At higher body weights
Grams per kilogram of current weight get large quickly — 1.6 g/kg at 300 lb is over 200 g a day. The 2025 advisory points out that for people with obesity it’s unclear whether targets should be based on actual, adjusted or ideal body weight, because actual weight can significantly overestimate needs; it also mentions an absolute target of 80–120 g a day as a practical alternative. Ask your clinician or dietitian which approach fits you.
