How much protein do you need at 250 lb?
At 250 lb (113 kg), aim for 91 g a day to stay healthy, and 181 to 249 g to build muscle.
Updated October 2026
Daily protein at 250 lb by goal
| Goal | Per day | Per meal (4 meals) |
|---|---|---|
| General health | 91 g | 23 g |
| Adults over 65 | 113 to 136 g | 28 to 34 g |
| Active, regular exercise | 136 to 181 g | 34 to 45 g |
| Building muscle | 181 to 249 g | 45 to 62 g |
| Losing fat and keeping muscle | 204 to 272 g | 51 to 68 g |
Foods that add up to 181 g
How many servings of each food it takes to reach 181 g, the low end for building muscle.
| Food | Serving | Protein | Servings for 181 g |
|---|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g | 5.8 |
| Canned tuna, drained | 100 g (3.5 oz) | 25 g | 7.2 |
| Salmon, cooked | 100 g (3.5 oz) | 22 g | 8.2 |
| Lean beef mince, cooked | 100 g (3.5 oz) | 26 g | 7.0 |
| Greek yogurt, plain | 170 g (6 oz) pot | 17 g | 10.6 |
| Cottage cheese | 1 cup (220 g) | 25 g | 7.2 |
| Eggs | 1 large egg | 6 g | 30.2 |
| Milk | 1 cup (240 ml) | 8 g | 22.6 |
| Lentils, cooked | 1 cup (200 g) | 18 g | 10.1 |
| Chickpeas, cooked | 1 cup (160 g) | 15 g | 12.1 |
| Firm tofu | 100 g (3.5 oz) | 10 g | 18.1 |
| Peanut butter | 2 tbsp (32 g) | 7 g | 25.9 |
Other weights
Questions
How much protein should a 250 lb person eat a day?
For general health, about 91 g a day (0.8 g per kg). For regular exercise, 136 to 181 g. For building muscle, 181 to 249 g.
How much protein do I need to build muscle at 250 lb?
181 to 249 g a day, which is 1.6 to 2.2 g per kg of body weight. At 113 kg that works out to 181 g at the low end.
How much protein do I need to lose fat at 250 lb?
204 to 272 g a day while lifting weights in a calorie deficit. The higher end helps you keep muscle.
What does 181 g of protein look like in food?
About 584 g of cooked chicken breast, or 30 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.
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