How Much Protein?
Protein is an essential macronutrient we all need. The protein we eat is not only for our muscles, but it's also used for our heart, kidneys, skin, and numerous other cells. We even use some protein for energy. How much do we need? You may have heard we need as little as 0.8 grams per kilogram of body weight. Maybe you heard to eat 1 gram per pound of bodyweight. We break down the science and give you our best recommendations. Keep reading to learn more...
Protein Breakdown
Our bodies store much protein in muscles, organs, etc., but, our bodies also break down and eliminate protein all day long. Williams (2002) estimates that our bodies break down roughly 0.34 grams per pound of body weight per day. This means that a 200-pound person breaks down and eliminates approximately 68 grams of protein per day. That's why we need to eat protein every day! And if you work out, you may need even more protein!
That's why I love to start my day with caffeine and protein. Click the image below to see how I add protein to my coffee.
And click this link to read more about the benefits of caffeine.
Protein Replacement
Because of the data above, the U.S. government estimates we only need 0.8 grams per kg of bodyweight per day, or about 0.36 grams per pound per day. However, current experts believe this number is too low, especially if you work out. Lemon (1998) believes 0.8 was picked from old research, possibly from the 1970s.
So is 0.8 g/kg enough for everyone? It may be enough for sedentary people, but new science shows that athletes may require more protein. Keep reading to find out how much you may need.
The New Numbers
- .8 grams per kilogram of bodyweight for sedentary individuals
- 1.2 to 1.4 grams per kilogram of bodyweight for endurance athletes OR for those strength training athletes that are maintaining muscle mass
- 1.5 to 1.8 grams per kilogram of bodyweight for athletes trying to add muscle mass
These numbers aren't set in stone for everyone, but most experts agree these numbers are a good start. To convert your weight into kilograms, divide your weight in pounds by 2.2.
And if you need help creating an exercise plan and/or a nutrition plan, we can help! Click the image below to contact a PFTA certified personal trainer.
Tables
If you can do some small calculations, use the numbers above to help you calculate your protein needs. If you don't want to bother with calculations, then you can estimate using the tables below:
- for a 150 pound person:
- 55 grams of protein for sedentary individuals
- 82 to 95 grams of protein for endurance athletes OR for those strength training athletes that are maintaining muscle mass
- 102 to 123 grams of protein for athletes trying to add muscle mass
- for a 200 pound person:
- 73 grams of protein for sedentary individuals
- 109 to 127 grams of protein for endurance athletes OR for those strength training athletes that are maintaining muscle mass
- 136 to 164 grams of protein for athletes trying to add muscle mass
Macros
Protein is just the beginning. If you want to construct a perfect meal plan, you need to calculate your carbs and fats too. There are more precise ways to come up with your plan, but we've created a really easy method in the video below. Click the image to watch the video.
Your Plan
The tables and video above will help you estimate your daily protein requirements. If you feel and look great by following the tables and video, then keep it up. If things aren't going as you may have hoped, you may be able to tweak a few things or contact a certified PFTA Personal Trainer.
Food
Which type of protein is your favorite? I prefer to eat food but sometimes protein powder, protein drinks, and protein bars are more convenient. I keep a stash in my pantry just in case. But when I have time, I like to treat my hard work at the gym with a perfectly cooked steak. If I can't grill my steak outside, I'll cook it inside. Click the image below to watch me cook a perfect steak right on my stove top.
Sedentary Individuals
As previously mentioned, the recommendation for sedentary Americans is 0.8 g/kgBW/day. Therefore, a person weighing 150 pounds would require about 55 grams of protein per day. Everyone should consume at the minimum 0.8 grams per kg of bodyweight every day! If you haven't started your workout plan, this number may be for you. But, if you are active, you may need a little more. Keep reading to see how much!
Active Individuals
On the other hand, active individuals have higher protein needs. Active individuals need more protein for energy and more protein for recovery. Phillips et al. (1997) confirmed that 24 hours after of a workout, protein breakdown was still elevated above resting levels. However, the subjects experienced protein synthesis for up to 48 hours after the workout. This means that active individuals break down more protein but can also build more protein, BUT, only if you consume enough protein.
But how much does an active individual need? This is where the data gets a little dicey. Depending on the study, the required amount of protein for active individuals can be anywhere from 1.1 to 1.8 g/kgBW/day. So let's look at the research and try and narrow it down for you.
And if you want to learn more about exercise science and sports nutrition, click the image below to review our classes.
Resistance Trained Athletes
If you are predominantly resistance training, you are probably in one of two categories: (1) maintaining your muscle mass or, (2) trying to add more muscle mass. If you are just in the maintenance stage right now then 1.2 to 1.4 grams per kg of bodyweight per day will be enough. Again, you are just replacing protein breakdown and also using a little bit of your protein consumption for energy.
However, if you are trying to gain muscle mass, you will need to add more protein to your daily diet: approximately 1.5 to 1.8 g/kgBW/day. This added protein will help you add more muscle while countering any effects of the protein breakdown caused by daily activities and workouts. You will need to work out hard and eat lots of protein, but gaining muscles is a definite possibility!
One of the best proteins is egg protein. After my protein coffee, egg on toast is a great way to start the day. Click the image below to watch me make breakfast in under 3 minutes!
Endurance Trained Athletes
If you are predominantly endurance training, you may not need as much protein as those who are weight training, but you still need more protein than a sedentary person. If you are endurance training, you may need extra protein for two reasons: (1) protein oxidized for energy during prolonged training sessions, and, (2) muscle repair post-workout. Lemon (1998) recommends endurance athletes consume 1.2 to 1.4 g/kgBW/day. This amount should counter any additional breakdown from the training and also enough protein to synthesize endurance gains. Furthermore, click this link to read how the Amino Acid Glutamine Can Help with Recovery.
More is Better?
Not so fast! There seems to a plateau for protein synthesis regardless of the amount of protein you consume. A study by Tarnopolsky et al. (1988) showed that there was NOT a significant increase in protein synthesis between 1.4 grams and 2.4 grams of protein per kilogram bodyweight per day. There was, however, a significant increase from .9 grams to 1.4 grams of protein per day. So workout hard and consume the right amount of protein and you'll see the gains you are seeking.
For me personally, I weigh 195 pounds so I try to consume 180 grams of protein per day. Honestly, if I don't keep track, I usually fall well below my goal. The easiest thing for me to do is to consume 30 grams of protein 6 times per day. That sounds easy, but trust me, that's easier said than done. Protein is expensive and boring. It takes dedication and a few videos to get in the correct amount of protein. I feel logging my meals every day keeps me on track. Maybe that will work for you!
You MUST Work Out
We've discussed how much protein you should eat, BUT, if you don't work out, it doesn't matter how much protein you eat. Extra protein without working out will just get stored as fat. But, working out with weights while eating lots of protein will ensure that you'll be adding or maintaining your muscle.
We have a ton of work out videos on our website, but click the image below to start off with one of our faves: Hip Extension.
Knowledge is Power
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Summary
Everyone is different, everyone has different goals, and everyone should be consuming protein to match their differences. But hopefully this article will get you off on the right foot, and you'll just continue to learn from there. Start with the table above. Choose a category and estimate your protein requirements for each day. Start counting calories and protein grams. Makes notes on how you feel and how you look (if that's your goal). If you don't workout on a day, maybe lessen the protein. At the very least, you should be consuming the RDA's recommendation of 0.8 g/kgBW/day. Make modifications if needed. Ask a qualified PFTA personal trainer if you still need help. Happy health and happy training!
Written By
RA Escobar, PFTA instructor and personal trainer
Sources:
Lemon, Peter (1998). Effects of Exercise on Dietary Protein Requirements. International Journal of Sports Nutrition, 8, 426-447.
Phillips, Stuart M., and Kevin D. Tipton. “Mixed Muscle Protein Synthesis and Breakdown after Resistance Exercise in Humans.” American Journal of Physiology, vol. 273, no. 1, July 1997, p. E99.
Tarnopolsky, M.A., MacDougall, J.D., Atkinson, S.A., (1988). Influence of Protein Intake and Training Status on Nitrogen Balance and Lean Body Mass. Journal of Applied Physiology, 64: 187-193.
Williams, Melvin (2002). Nutrition for Health, Fitness, and Sport.