How Much Protein Do You Actually Need?
Most people eat far less protein than they think — and if you're losing weight, that gap comes straight out of your muscle. Get your number in about ten seconds.
If you're losing weight, protein needs are calculated from your goal weight — that's how clinicians do it.
Your daily protein target
162g
Evidence-based range: 128–162g per day
0.95g per pound of body weight (170 lb). We show the top of your range because that's the end that protects lean muscle, and it's the end most people miss.
About 70g — roughly 3 palm-sized servings of meat, fish, or eggs
You're short about 92g a day. That's 5 scoops of Pure Protein (21g each) — a 30-serving bag lasts you about 6 days.
Close the gap — shop proteinGeneral adult guidance based on published sports-nutrition ranges — not medical advice. If you have kidney disease, are pregnant, or take prescription medication (including GLP-1s), check targets with your provider.
Daily Protein Targets by Body Weight
Grams of protein per day at the muscle-preserving end of published ranges. The “GLP-1 / fat loss” column reflects the higher intake recommended when you're in a caloric deficit and trying to hold onto lean mass.
| Body weight | Mostly sitting | Active | GLP-1 / fat loss | Scoops to add |
|---|---|---|---|---|
| 130 lb | 98g | 124g | 137g | 4 × 21g |
| 150 lb | 113g | 143g | 158g | 5 × 21g |
| 170 lb | 128g | 162g | 179g | 6 × 21g |
| 190 lb | 143g | 181g | 200g | 7 × 21g |
| 210 lb | 158g | 200g | 221g | 8 × 21g |
| 230 lb | 173g | 219g | 242g | 9 × 21g |
| 250 lb | 188g | 238g | 263g | 10 × 21g |
“Scoops to add” assumes about 70g of protein per day from food, which is typical for someone with a suppressed appetite. This table runs on current body weight — if you have a significant amount to lose, calculate from your goal weight instead (the tool above does that automatically), which gives a lower and more appropriate target.
Protein Questions, Answered
How much protein do I need per day?
For most adults, published sports-nutrition guidance lands between 0.6 and 1.0 grams of protein per pound of body weight per day, depending on activity level and goal. The RDA of 0.36 g per pound is a deficiency-prevention minimum, not an optimal target. A 170-pound moderately active adult typically lands around 130–160g per day.
How much protein should I eat on a GLP-1 like Ozempic, Wegovy, Mounjaro, or Zepbound?
GLP-1 medications suppress appetite so strongly that most patients fall well below their protein needs, and rapid weight loss without enough protein costs lean muscle as well as fat. Guidance for people losing weight on GLP-1 medications sits at the upper end of the range — roughly 0.8 to 1.0 grams per pound of goal body weight — alongside resistance training. Confirm targets with your prescribing provider.
Should protein be calculated from current weight or goal weight?
If you're carrying extra weight, calculating from goal body weight is the standard clinical approach. Body fat doesn't have the same protein requirement as lean tissue, so using current weight overstates the target for people with a lot to lose.
How much protein is in one scoop of protein powder?
Pure & Delicious grass-fed whey protein isolate provides 21g of protein per scoop, with no added sugars, no artificial sweeteners, and no gums. Most protein powders fall between 20g and 25g per serving.
Can you eat too much protein?
For healthy adults, intakes across the ranges above are well tolerated in the research literature. People with kidney disease, people who are pregnant, and anyone on prescription medication should set protein targets with their provider rather than a calculator.
Is whey protein OK while taking a GLP-1 medication?
Whey protein is a food-based protein source and is commonly used by GLP-1 patients specifically because it delivers a large amount of protein in a small, easy-to-tolerate volume — useful when appetite is suppressed. Choose one without gums or sugar alcohols if you're already dealing with GI side effects, and check with your provider.
21g of protein. Nothing artificial.
100% grass-fed New Zealand whey isolate — no added sugar, no gums, no artificial sweeteners.
Shop Pure ProteinThese statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.