How Much Protein Should I Eat?

How much protein should I eat?

A very common question people ask is “How much protein should I eat?” This answer differs for most people, but many people do not eat enough protein.

How much protein do I need at minimum?

At a bare minimum humans need about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) to meet the most basic nutritional requirements. This is enough for bodily functions and to keep you from getting sick. Unfortunately, many people do not even get this amount regularly. This would mean a 150 lb. individual needs about 54 grams of protein per day. If you are in this range, you are most likely just getting enough for your body to maintain itself. If you are exercising on top of this, you are not even reaching a minimum amount.

How much protein should I be eating?

You should be eating more than the minimum amount of protein if you do any physical activity at all. Not only does protein help rebuild cells and build muscle, but having a higher protein diet will help you burn more calories and keep you feeling full longer. This means by eating a diet that is higher in protein you can burn more fat and are less likely to overeat.

You should be eating roughly double the bare minimum to maintain a healthy lifestyle. This means you should be eating about 1.5 grams per kilogram (or about 0.68 grams per pound) of body weight. This would mean a 150 lb. individual needs about 102 grams of protein in a day. This amount will allow your body to function properly but also recover from physical activity.

How much protein should I be eating to lose weight?

If you are trying to lose fat, you will most likely be looking to be in a calorie deficit, depending on your physical activity level you should be eating between 1.2-1.5 grams of protein per kilogram (or about 0.60 grams per pound) of bodyweight. This would give a 150 lb. individual a range of 81 grams to 102 grams of protein in a day.

Eating protein does benefit you in weight loss by:

Protein requires more energy from the body to digest. You will be burning more calories from just eating.

Protein is much more difficult for the body to turn into fat storage. Protein is less likely to add to an increase in body fat.

Protein keeps you full longer. You will be less likely to get food cravings to eat more.

Protein helps preserve muscle mass. The higher your muscle mass the more calories you burn every day, having more muscle is a great way to keep your metabolism high.

Protein much protein should I be eating to gain muscle?

If you are trying to gain muscle mass, you will want to make sure you are making the most of your protein. This means you should be eating 2-3 grams of protein per kilogram (or about 0.9-1.33 grams per pound) of body weight. This would mean a 150 lb. individual needs about 140 grams to 199 grams of protein in a day. 

When you are performing resistance training to build muscle, you need a higher amount of protein to repair muscles from all the intensity of your workouts. The higher amounts will help you recover faster and more efficiently. The faster and more efficiently you recover the sooner and better will be your starting point the next time you workout.

When should I eat protein?

Protein is essential for everyone, but even more is required when you are physically active. In general, you should be aiming for 30-40 grams of protein per meal to hit your protein goals. The times you need protein the most are: in the morning (after a long time of not eating) and two hours after a workout. While you need protein at those times the most, studies show it is best to spread protein throughout the day. Your body takes longer to digest protein and it’s best to spread that over a day to ensure proper digestion, starting in the morning.

Everyone has a slightly different protein requirement, but the more resistance training you do the greater amount of protein you will need. When building a nutrition plan protein should be 20-35% of your calories, but you should not let protein drop below 1.2 grams per kilogram (or about 0.55 grams per pound).