How much protein do you actually need?
Most people should get at least 0.36 grams of protein for every pound of body weight, but how much is right for you can vary based on factors such as age, sex, activity level, and health goals. For example, if you exercise regularly, your needs may be closer to 0.5 to 0.68 grams per pound of weight—that’s 80 to 109 grams of protein for a person who weighs 160 pounds. To determine the amount of daily protein you need, this calculator from the USDA can help.