Protein is one of the most important nutrients in your diet. It supports muscle growth and repair, but it's also essential for your heart, skin, organs, immune system, hormones, and countless other tissues. Since everyone has different goals and activity levels, your protein needs may be very different from someone else's. Let's determine how much protein YOU need.
Protein Breakdown
Our bodies constantly break down and rebuild protein throughout the day. Williams (2002) estimated that we break down roughly 0.34 grams of protein per pound of body weight each day. That means a 200-pound person breaks down approximately 68 grams of protein daily. Fortunately, your body recycles many of those amino acids, but replacing dietary protein is still essential for maintaining muscle and normal body function. That's one reason I start every morning with protein coffee.
The current Recommended Dietary Allowance (RDA) is 0.8 g/kg (0.36 g/lb) for healthy adults. This amount is designed to prevent deficiency in sedentary individuals—not necessarily to maximize performance, recovery, or muscle growth. More recent research suggests that physically active people often benefit from higher protein intakes.
Exercise
Phillips et al. (1997) confirmed that 24 hours after a workout, protein breakdown was still elevated above resting levels. However, protein synthesis remained elevated for up to 48 hours. This means that active individuals break down more protein but can also build more muscle, BUT, only if you consume enough protein.
Resistance training is one of the strongest signals for increasing muscle protein synthesis. Hip extension exercises such as deadlifts, squats, and lunges recruit large amounts of muscle mass and are excellent choices for building strength.
Endurance Training
Even if you are predominantly endurance training, you still need to eat more protein than you might think. You may not need as much protein as those who are lifting weights, but you still need more protein than a sedentary person. Lemon (1998) recommends endurance athletes consume 1.2 to 1.4 g/kgBW/day for two reasons: (1) protein is oxidized for energy during prolonged training sessions, and, (2) muscle repair post-workout. This additional protein helps replace what is lost during training while also supporting muscle repair and the adaptations that improve endurance performance.
Amino Acids
Not all protein sources are created equal. Protein is made from 20 amino acids, including nine essential amino acids that must come from your diet. Your body can produce the nonessential amino acids, but the nine essential amino acids must come from your diet.
Animal vs Plant
Most animal proteins are complete proteins, meaning they naturally contain all nine essential amino acids. Plant-based eaters can absolutely meet their protein needs, but they should include a variety of protein sources throughout the day. Complete protein sources include eggs, milk, beef, chicken, fish, and many dairy products. You don't have to overindulge in fatty beef every day. I usually try to mix up my weekly diet, including 2 to 3 servings of fish.
Protein Powder
I prefer getting all my protein from food but when you plan on eating 180 grams of protein every day, it's not always possible. So, I always have protein powder or a ready-to-drink shake on standby. Life gets in the way. Work and kids can sometimes prevent you from eating perfectly every day. Hope for the best, but prepare for the worst. I always have at least one protein snack readily available in case I need it.
The New Numbers
Protein needs vary depending on your activity level and goals. Use the recommendations below as a starting point:
| Goal | Protein Recommendation |
|---|---|
| Sedentary | 0.8 g/kg/day |
| Endurance Training or Muscle Maintenance | 1.2–1.4 g/kg/day |
| Muscle Gain | 1.5–1.8 g/kg/day |
These recommendations aren't set in stone, but they provide a good starting point for most people. Your individual needs may vary depending on your age, training experience, calorie intake, recovery, and overall goals.
To convert your weight into kilograms, divide your weight in pounds by 2.2. For example, I weigh 195 pounds. Dividing 195 by 2.2 gives me approximately 88.6 kilograms.
Protein Intake Examples
If you can do some small calculations, use the numbers above to estimate your daily protein needs. If you prefer a quicker reference, use the table below:
| Body Weight | Sedentary | Endurance | Muscle Gain |
|---|---|---|---|
| 150 lb | 55 g | 82–95 g | 102–123 g |
| 200 lb | 73 g | 109–127 g | 136–164 g |
These amounts are estimates based on the protein recommendations listed above. Your individual needs may vary depending on your goals, activity level, total calorie intake, and training program.
Macros
But protein is just the beginning. If you want to construct a perfect meal plan, you need to calculate your carbs and fats too. It's not a perfect plan, but we've created an easy method to estimate your macros.
More is Better?
Not so fast! Protein synthesis appears to plateau once protein intake reaches a certain level. 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 work out hard and consume the right amount of protein and you'll see the gains you are seeking.
As previously mentioned, there is a minimum you should eat if you don't work out. But, eating excessive protein doesn't do much without working out. In other words, if you want to build strength and muscle, you need to do both. Eating more protein than your body needs won't automatically build muscle. Muscle growth requires resistance training. Excess calories—from protein, carbohydrates, or fat—can contribute to fat gain over time if they consistently exceed your energy needs. But, working out with weights while eating enough protein will ensure that you'll be adding or maintaining your muscle.
I weigh about 195 pounds, so I aim for roughly 180 grams of protein each day. If I don't log my meals, I almost always fall short. My strategy is simple: six meals or snacks containing about 30 grams of protein each. It sounds easy, but consistently hitting that goal takes planning. Logging my meals keeps me accountable and makes it much easier to stay on track.
Your Plan
Use these recommendations as a starting point. Monitor your strength, recovery, body composition, and overall health, then adjust as needed. If you'd like a personalized nutrition or fitness plan, a PFTA Certified Personal Trainer can help you determine the right protein intake for your goals.
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.