How do you know how much protein is enough?
If you’re sedentary, aim for 1.2–1.8 g/kg (0.54–0.82 g/lb). Keep in mind that your body composition is more likely to improve if you add regular activity, especially resistance training, than if you merely hit a protein target.
If you’re active, have a healthy weight and want to maintain your weight, aim for 1.4–2.0 g/kg (0.64–0.91 g/lb). People who are trying to keep the same weight but improve their body composition (more muscle, less fat) may benefit from the higher end of this range.
If you’re active, have a healthy weight and want to build muscle, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb).
If you’re active, have a healthy weight and want to lose fat, aim for 1.6–2.4 g/kg. Move toward the higher end of this range as you become leaner, or if you increase your caloric deficit, in order to minimize any muscle loss.
If you’re overweight or obese, aim for 1.2–1.5 g/kg. In this case, fat loss should be your priority, but that doesn’t mean you cannot build some muscle over the same period.