MOGLORD · WEB STORY

How much protein does YOUR body actually need?

Real numbers for real bodyweights — no vague “eat more chicken.”

THE RULE

0.7–1 g per pound of bodyweight

For men who train, that's the evidence-based range. Sedentary men sit lower, hard lifters higher.

EXAMPLE · 140 LB

140 lb man: 100–140 g a day

At 0.7–1 g per lb, a lighter lifter needs roughly 100–140 g of protein daily to support muscle.

EXAMPLE · 170 LB

170 lb man: 120–170 g a day

The average gym-goer lands here. Cutting fat? Stay at the top of the range to protect muscle.

EXAMPLE · 200 LB

200 lb man: 140–200 g a day

Bigger bodies, bigger targets. If much of that weight is fat, aim off your goal weight instead.

WHAT IT LOOKS LIKE

A day that hits ~150 g

3 eggs (18 g) + Greek yogurt (17 g) + chicken breast (45 g) + whey shake (25 g) + salmon dinner (40 g).

SPREAD IT OUT

3–4 meals beat one protein bomb

Muscles use protein best in doses of ~30–50 g per meal. Spread the target across the day.

TOO MUCH?

Extra protein isn't stored as muscle

Past your target, more protein is just calories. Spend the effort on training and sleep instead.

THE BOTTOM LINE

Weigh yourself, do one sum

Bodyweight in lb × 0.7–1 = your daily grams. Get your exact number with the free protein calculator.

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