How Much Protein Do You Need?

How Much Protein Do I Need Per Day?

I get asked this ALL the time. How much protein a day do I need I want to lose weight? If I want to bulk up? If I'm doing blank training? Well everyone has different nutritional needs, calorie needs and protein needs!

  • Myth: If I eat a lot of protein, I will build a lot of muscle.
  • Fact: Heavy weight lifting and resistance training, not excess protein, will build muscles.
  • Fact: If you eat more protein than your body needs, you will burn more protein as fuel and energy and sore extra as glycogen or fat.

Why is protein important?

Helps you build and repair muscle tissues, grow hair and fingernails, produce hormones, boost your immune system, and replace red blood cells.

Here is a chart of different protein needs:

Type of Individual

Grams of protein per pound of Body Weight

Sedentary Adult


Active Adult, Occasional Exerciser


Endurance Athlete, Adult (long distance runner)


Growing Teenage Athlete


Adult building muscle mass


Adult athlete restricting calories


Max recommendation for adults


To calculate your protein needs, multiply your weight in pounds by the category you classify yourself as.

For example:

  • A 150 lbs woman, who exercises 4 days a week, has the following range of protein needs:
  • 150 X 0.5= 75
  • 150 X 0.7=105
  • Her range of recommended protein intake is 75- 105 grams per day.

How much protein should YOU be eating in a day?

Leave your questions or concerns below!

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