How Much Protein Do I Need?

Aug 21

Protein!!!

Likely the most respected of all macronutrients, the benefits of consuming an adequate amount of protein are plentiful.

Protein is key in the building of lean mass.

It is the most satiating of all macronutrients, keeping you fuller for longer than both carbs and fats.

It helps decrease cravings, people with a higher protein intake have been shown to have less cravings.

It has the highest thermic effect of food, meaning your body burns more calories breaking down protein than it does for both carbs and fats.

So you know the benefits, but, how much protein do you really need?

If you ask 10 people for their thoughts on protein intake, you’re likely to get a few different answers.

The protein range discussed by trainers and fitness professionals is typically anywhere from 0.7-1.2 grams/per lb of body weight.

But the answer is highly dependent on A.) your goals and B.) where you are currently in your training.

Let me explain.

The rule of thumb that I recommend is to aim for 1 gram of protein/per pound of body weight.

So, put simply, whatever you weigh in pounds, try and get that much protein in grams each day.

This is for someone in MAINTENANCE.

What this means is they are not currently looking to gain or lose weight. Their calories are set to maintenance levels.

Now, there has been some recent research that the lower portion of that range that I discussed above, 0.7 g/lb, is all that is necessary to optimize muscle growth.

Here is why I still recommend 1 g/lb for MOST people.

As I mentioned at the beginning of the article, protein has multiple benefits besides its role in muscle growth.

While eating 1 g/lb may not improve muscle growth any more than 0.7 g/lb does, it WILL help keep you fuller for longer and decrease cravings.

So this is why I still recommend 1 g/lb for the average person in maintenance.

Now, if your goal is currently weight loss, this recommendation changes.

If you’re trying to lose weight, you are likely eating in a calorie deficit (if not you should be).

So, eating 1g/lb of body weight is going to be extremely difficult. After all, your calories are in a deficit meaning they are set for a lighter weight.

This is why, for someone trying to lose weight, I recommend 1g/lb of GOAL body weight.

So if you currently weigh 200 pounds, and your goal weight is 180 pounds, your protein goal would be 180g.

This way, you aren’t trying to meet a protein goal that doesn’t match your calories.

On the other side of the coin, if your goal is weight gain, I recommend following the same rule (1g/lb of GOAL body weight).

So if you are 180 pounds, and you want to bulk to 200 pounds, you should aim to eat 200 g of protein per day.

Similar to the weight loss example, if your goal is weight gain, you should be eating in a calorie surplus.

For this reason, your protein goal would increase due to the fact that your calories are above maintenance levels.

Now, if you’re a math guy/girl, you may have noticed something about these recommendations.

When calculated out, these recommendations…

WEIGHT LOSS - 1 g/lb goal body weight

MAINTENANCE - 1 g/lb current body weight

WEIGHT GAIN - 1 g/lb goal body weight

Fall pretty much within that range that I discussed at the beginning of the article (0.7-1.2 g/lb body weight).

1 g/lb of goal body weight for someone with the goal of weight loss would likely be around that 0.7 g/lb current body weight (depending on the person) and…

1 g/lb of goal body weight for someone with the goal of weight gain would likely be around that 1.2 g/lb current body weight (also depending on the person).

So you might be thinking, why not just say the range of 0.7-1.2 g/lb and be done with it?

Well, I personally am NOT a math guy.

Andddd I think it is a lot easier for people (myself included) to understand/remember 1 g/lb of goal body weight.

Rather than telling people “0.7-1.2 g/lb dependent on the goal and then multiplying using a calculator and…” blah blah blah.

Just remember 1 g/lb of goal body weight and you’ll be good.

PS - if your goal is maintenance, goal body weight = current body weight. So the 1 g/lb goal weight rule works for all three situations! Just thought I’d clarify.

Thanks so much for reading! I hope this helps you and if you have any questions please don’t hesitate to reach out.

If you got some value from this article, you can check out all of my articles on my website : kevinfinnfitness.com

And check out more helpful content on my Instagram, TikTok, and Facebook:

Instagram @kevinfinnfitness

TikTok @kevinfinnfitness

Facebook @kevinfinnfitness

Email me anytime with questions or anything! : kevinfinnfitness@gmail.com