How Much Protein at 210 lb? Daily Grams and Per Meal

Weight-loss range

114–152g/day

1.2–1.6 g/kg

RDA minimum

76g/day

0.8 g/kg

Per meal (3 meals)

38g

floor

Athletes

152–191g/day

1.6–2.0 g/kg

Show the math

Floor = 95.3 kg × 1.2 g/kg = 114 g

Top = 95.3 kg × 1.6 g/kg = 152 g

Protein by goal weight

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

Based on	Floor (g)	Top (g)	Floor per meal
Now (210 lb)	114	152	38
Goal 189 lb (−10%)	103	137	34
Goal 178 lb (−15%)	97	130	32
Goal 168 lb (−20%)	91	122	30

What 38 g per meal looks like

Food	Protein	Servings per meal
Chicken breast, cooked, 3 oz	26 g	1.5
Canned tuna in water, 3 oz	20 g	1.9
Cottage cheese, low-fat, 1 cup	28 g	1.4
Greek yogurt, plain nonfat, 6 oz	17 g	2.2
Firm tofu, 1/2 cup	20 g	1.9
Lentils, cooked, 1 cup	18 g	2.1
Large egg	6 g	6.4

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

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

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.
Eating enough protein and doing strength training both help protect that muscle while the weight comes off.
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.
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 180 lb Protein at 190 lb Protein at 200 lb Protein at 220 lb Protein at 230 lb Protein at 240 lb

Common questions

How much protein should a 210 lb person eat?

About 114 to 152 grams a day while losing weight (1.2 to 1.6 g/kg). The RDA minimum is about 76 g.

How much protein per meal at 210 lb?

About 38 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