Here’s How Much Protein You Really Need
Your muscles are made of protein, so if you’re building muscle, you need to eat. But how much protein do you really need? More than a slacker, but less than what protein fans might believe you. Here’s how to quickly figure out the real answer.
First, know that there are two factors to consider: how big you are and how active you are. If you know that you have a lot of fat, you can calculate based on your ideal body weight rather than your actual body weight. We’ve got the full details in our protein guide , but here’s the short answer:
If you are sedentary or inactive and are maintaining your weight
Most of us will be fine with the recommended daily protein intake of 0.36 grams per pound of total body weight, but consider this the minimum. It means:
- If you weigh 100 pounds , eat at least 36 grams of protein every day.
- If you weigh 150 pounds , eat at least 54 grams of protein every day.
- If you weigh 200 pounds , eat at least 72 grams of protein every day.
- If you weigh 250 pounds , eat at least 90 grams of protein every day.
If you run or cycle a lot
For endurance sports, you will need 0.54 to 0.63 grams of protein per pound of total body weight per day. More is normal, but not necessary.
- If you weigh 100 pounds and do endurance sports, eat 54 to 63 grams of protein each day.
- If you weigh 150 pounds and do endurance sports, eat 81 to 95 grams of protein each day.
- If you weigh 200 pounds and do endurance sports, eat 108 to 126 grams of protein every day.
- If you weigh 250 pounds and do endurance sports, eat 135 to 157 grams of protein each day.
If you pursue these benefits
If you exercise a lot and are trying to build muscle, more protein will help you achieve this goal. Brothers from the gym, you are advised to eat one gram of protein per pound of body weight, highly overrated. The upper end of the range, according to official sports nutrition sources, ranges from 0.76 to 0.9 grams per pound of total body weight for strength athletes. The lower end of the range for each organization is in the 0.6 region. So, to cover all of our basics, here’s a chart based on the agreed-upon range of 0.6 to 0.9 grams per pound:
- If you weigh 100 pounds and exercise a lot, eat 60 to 90 grams of protein every day.
- If you weigh 150 pounds and exercise a lot, eat 90 to 135 grams of protein every day.
- If you weigh 200 pounds and exercise a lot, eat 120 to 180 grams of protein every day.
- If you weigh 250 pounds and exercise a lot, eat 150 to 225 grams of protein each day.
All of these numbers are daily averages. If you prefer to eat more on days when you exercise and less on days off, that’s fine – just aim for the average.
What happens if i eat the wrong amount?
If you eat too little protein, you may have problems building muscle in the gym. If you lose weight, you can lose not only fat but muscle as well.
If you eat too much protein, nothing bad happens, but the extra protein is just calories. In this case, you may prefer to eat those calories in the form of food you really enjoy, rather than mountains of hard-boiled eggs and chicken breasts.