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Protein floor · 190 lb

Protein at 190 lb

About 103 to 138 grams a day while losing weight.

Clinician review pending Updated
Weight-loss range
103–138g/day
1.2–1.6 g/kg
RDA minimum
69g/day
0.8 g/kg
Per meal (3 meals)
34g
floor
Athletes
138–172g/day
1.6–2.0 g/kg
Show the math
Floor = 86.2 kg × 1.2 g/kg = 103 g
Top = 86.2 kg × 1.6 g/kg = 138 g

Protein by goal weight

Many clinicians base targets on goal weight for people with obesity. Here's both.

Based onFloor (g)Top (g)Floor per meal
Now (190 lb)10313834
Goal 171 lb (−10%)9312431
Goal 161 lb (−15%)8811729
Goal 152 lb (−20%)8311028

What 34 g per meal looks like

FoodProteinServings per meal
Chicken breast, cooked, 3 oz26 g1.3
Canned tuna in water, 3 oz20 g1.7
Cottage cheese, low-fat, 1 cup28 g1.2
Greek yogurt, plain nonfat, 6 oz17 g2.0
Firm tofu, 1/2 cup20 g1.7
Lentils, cooked, 1 cup18 g1.9
Large egg6 g5.7

Approximate values from USDA FoodData Central.

On a GLP-1 medicine

With a smaller appetite it's easy to fall short. Eat the protein part of each meal first, and spread it across the day. Pair it with strength training 2 to 3 days a week to protect muscle. More: protein on a GLP-1.

Explainer · 0:22

WHAT THE SCALE HIDES −30 lb where the lost weight came from fat lean mass: ~25% to 40% PROTECT IT + protein at every meal + lifting 2 to 3 days a week THE FLOOR 180 lb = 81.6 kg 81.6 × 1.2 to 1.6 g 98 to 131 g protein a day SPLIT IT UP 30–45 g 30–45 g 30–45 g breakfastlunchdinner on a GLP-1: eat the protein part first 0:22 · voiced · captions on
Not all the weight you lose is fat. In trial body scans, roughly a quarter to two-fifths of weight lost on GLP-1s was lean mass.
0:00 / 0:22
The protein floor, in 20 seconds
Read the transcript
  1. Not all the weight you lose is fat. In trial body scans, roughly a quarter to two-fifths of weight lost on GLP-1s was lean mass.
  2. Eating enough protein and doing strength training both help protect that muscle while the weight comes off.
  3. A common target while losing weight is 1.2 to 1.6 grams of protein per kilogram a day. At 180 lb that's about 98 to 131 grams.
  4. Split it across meals. About 30 to 45 grams at each of three meals is far easier than catching up at night.

Nearby weights

Protein at 160 lbProtein at 170 lbProtein at 180 lbProtein at 200 lbProtein at 210 lbProtein at 220 lb

Common questions

How much protein should a 190 lb person eat?

About 103 to 138 grams a day while losing weight (1.2 to 1.6 g/kg). The RDA minimum is about 69 g.

How much protein per meal at 190 lb?

About 34 g at each of three meals to reach the floor.

Is too much protein harmful?

For most healthy adults these ranges are considered safe. People with kidney disease need individual advice.

Clinician review pending. Drafted from primary sources and waiting for sign-off by a registered dietitian before launch. Every number is checked against its source. Drug facts are re-checked quarterly, prices monthly and whenever a label changes. How we review · Report an error