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Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.
Your Daily Protein Needs. To discuss how many grams of protein per day you need, Iâm going to really break things down into three categories: How much protein do you need on a regular basis to generally heal and for your body to regenerate? How much protein do you need to burn fat? How much protein do you need to build muscle per day? First, in general, if you just want to have general health and longevity, consuming about 50 percent of your body weight in grams of protein per day is about what you want. Letâs say you weigh 160 pounds and youâre looking to be generally healthy, then Iâd recommend having about 80 grams of protein a day in your diet.