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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.
The answer is how much protein you need in grams. 1  For a sedentary to moderate lifestyle, multiply by 0.4. 2  For an active lifestyle, multiply by 0.4 to 0.6. 3  For an athlete who's building muscle or for a young athlete, you need 0.6 to 0.9 grams per pound. For a sedentary to moderate lifestyle, multiply by 0.4. 2  So if you weigh 140 pounds, you need 56 grams of protein a day. 3  For an active lifestyle, multiply by 0.4 to 0.6. 4  So if you weigh 140 pounds, you need 56 grams to 84 grams of protein a day.