How much protein do you need at 230 lb?
At 230 lb (104 kg), aim for 83 g a day to stay healthy, and 167 to 230 g to build muscle.
Updated October 2026
Daily protein at 230 lb by goal
| Goal | Per day | Per meal (4 meals) |
|---|---|---|
| General health | 83 g | 21 g |
| Adults over 65 | 104 to 125 g | 26 to 31 g |
| Active, regular exercise | 125 to 167 g | 31 to 42 g |
| Building muscle | 167 to 230 g | 42 to 57 g |
| Losing fat and keeping muscle | 188 to 250 g | 47 to 63 g |
Foods that add up to 167 g
How many servings of each food it takes to reach 167 g, the low end for building muscle.
| Food | Serving | Protein | Servings for 167 g |
|---|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g | 5.4 |
| Canned tuna, drained | 100 g (3.5 oz) | 25 g | 6.7 |
| Salmon, cooked | 100 g (3.5 oz) | 22 g | 7.6 |
| Lean beef mince, cooked | 100 g (3.5 oz) | 26 g | 6.4 |
| Greek yogurt, plain | 170 g (6 oz) pot | 17 g | 9.8 |
| Cottage cheese | 1 cup (220 g) | 25 g | 6.7 |
| Eggs | 1 large egg | 6 g | 27.8 |
| Milk | 1 cup (240 ml) | 8 g | 20.9 |
| Lentils, cooked | 1 cup (200 g) | 18 g | 9.3 |
| Chickpeas, cooked | 1 cup (160 g) | 15 g | 11.1 |
| Firm tofu | 100 g (3.5 oz) | 10 g | 16.7 |
| Peanut butter | 2 tbsp (32 g) | 7 g | 23.9 |
Other weights
Questions
How much protein should a 230 lb person eat a day?
For general health, about 83 g a day (0.8 g per kg). For regular exercise, 125 to 167 g. For building muscle, 167 to 230 g.
How much protein do I need to build muscle at 230 lb?
167 to 230 g a day, which is 1.6 to 2.2 g per kg of body weight. At 104 kg that works out to 167 g at the low end.
How much protein do I need to lose fat at 230 lb?
188 to 250 g a day while lifting weights in a calorie deficit. The higher end helps you keep muscle.
What does 167 g of protein look like in food?
About 539 g of cooked chicken breast, or 28 large eggs, or a mix across the day. A 100 g portion of cooked chicken breast has about 31 g and a large egg about 6 g.
More free tools
Plan protein-rich meals in Foodie
Save recipes from Instagram, TikTok and the web, plan the week, and get a grocery list sorted by aisle.
Get Foodie on the App Store