If you’ve started lifting weights, you’ve probably heard that you need to eat a ton of protein. Some people swear by eating their body weight in grams of protein, carrying around Tupperware full of chicken like a bodybuilder.
But here’s the truth: you don’t need that much—especially if you want to eat carbs, enjoy your meals, and still make progress.
Let’s break down how much protein you actually need, why you don’t have to overdo it, and how to hit your daily target without making food a full-time job.
so how much protein do you really need?
Your protein needs depend on how much lean mass (muscle, bones, organs) you have—not just your total weight. Since most people don’t have an easy way to measure that, a simple rule is:
- 0.7-1.0g of protein per pound of lean body mass
- If you don’t know your lean mass, use 0.7-1.0g per pound of goal body weight
For most people lifting 2-4x per week, 0.8g per pound of goal body weight is a solid target. This is enough to build muscle and recover but not so high that you have to force down protein shakes all day.
The benefit of eating carbs
One reason you don’t need bodybuilder levels of protein is because carbs help “spare” protein—meaning your body uses the carbs for energy instead of breaking down protein for fuel.
This means:
- You can eat less protein and still recover well
- You’ll have more energy to train harder
- You can actually enjoy your meals instead of obsessing over hitting a massive protein number
So if you’re eating a balanced diet, you don’t need to overload on protein to see results.
REAL-LIFE PROTEIN TARGETS
Let’s take two examples and break them down:
- Female (150lbs, wants to be 140lbs) → 0.8g x 140 = 112g protein/day
- Male (200lbs, wants to be 185lbs) → 0.8g x 185 = 148g protein/day
Now, let’s break that down into four meals:
| Person | Total Protein Goal | Protein Per Meal (4 meals/day) |
|---|---|---|
| 140lb Female | 112g | ~28g |
| 185lb Male | 148g | ~37g |
protein sources that keep fat low
Hitting your protein goal doesn’t mean eating dry chicken all day. Here are some easy options that keep protein high and fat low:
Female (140lb goal, ~28g protein per meal)
- 4.5oz grilled chicken breast
- 1 cup nonfat Greek yogurt + ½ scoop whey protein
- 5oz salmon
- 5 egg whites + 1 whole egg
Male (185lb goal, ~37g protein per meal)
- 6oz grilled chicken breast
- 1.5 cups nonfat cottage cheese
- 6oz shrimp
- 8 egg whites + 1 whole egg
Bottom Line:
Eat Enough, But Don’t Overcomplicate It
If you’re lifting a few days a week, you don’t need 200+ grams of protein a day to see progress.
Stick to 0.7-1.0g per pound of goal body weight, divide it across 3-4 meals, and focus on lean, high-quality protein sources so you can still enjoy your meals and train with energy.