How much protein to build muscle

If you’re at a moderate weight and don’t lift weights regularly, protein should constitute 10–35% of your daily calorie needs.

How much protein per day to lose weight

However, different people require different amounts depending on their activity level, weight, age, sex, and health status ().

The U.S. adult should typically consume around

• 34–56 g per day for the average male
• 34–46 g per day for the average female

Still, given that there’s no evidence of harm and significant evidence of benefit, it’s likely better for most people to err on the side of consuming more protein rather than less.

Protein is essential for good health.

It plays a vital role in muscle and bone strength, immune support, and cellular function.

A typical U.S adult should consumer around 50 g of dietary protein per day. However, this number will vary depending on a person’s age, sex, health status, and activity levels.