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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.
Sheâd simply multiply 130 by 1-1.2 and get a daily protein intake of between 130-156 grams per day. Now letâs say a 180lb man wanted to build muscle, or maintain muscle while losing fat, or improve strength/performance. Heâd do 180 x 1-1.5 and get a daily protein intake of between 180-270 grams per day. Basically, just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the ideal range for how many grams of protein you should eat per day.